Dead Pigeon


  • Stretches the glutes, TFL, piriformis, groin, hamstrings, knees and ankles.
  • Releases tension at the the lower back.
  • Can help to alleviate lower back pain.


  • Can help to alleviate lower back pain.

Skill Level

  • Beginner


  • Hip Opener

Yoga 15 Series


  • Lie on your back with your knees bent, feet flat on the mat.
  • Rest your right ankle on your left knee.
  • Thread your hand through the triangle between your legs and hold the back of your left thigh with both hands. Gently pull your leg in towards you.
  • Relax your neck and shoulders.
  • Press your left elbow against your inner thigh to increase the stretch in your outer hip. And reach through to take hold of your shin if you have the flexibility.
  • Hold the pose for 2-5 minutes, breathing in and out through your nose.
  • Release the pose and switch sides.


  • Avoid this pose if you have a knee or hip injury.