Pigeon: The Chair Pose That Softens Hips and Releases Tension (Includes 30 Modifications)
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Feeling tight in the hips or lower back?
Let’s ground down, reach back, and let go.
Meet Pigeon on a chair—a grounding hip-opening pose from the Chakra Chair Yoga Card Deck that gently stretches the hip flexors, thighs, and lower spine. It stimulates the sacral and root chakras, inviting stability and fluidity into the body.
One foot reaches back. One hand steadies you. The heart opens. And your hips begin to melt.
You don’t need to force. You don’t need to strain. You just need a chair, your breath, and a willingness to meet your edge.
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5 Steps To Master the “Pigeon” Chair Yoga Exercise
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Step 1: Sit Sideways
Sit on the front of the chair and turn your torso to the left.
Step 2: Ground the Hand
Place your left hand on the back or side of the chair for support.
Step 3: Bend the Knee
Bend your right knee and reach your right hand back to hold your foot.
Step 4: Lift and Open
Lift your chest slightly and gently draw the foot toward the body.
Step 5: Switch Sides
Hold for a few breaths, release gently, and repeat on the other side.
This pose opens the front of the body and the hip flexors while grounding your awareness in the present moment.
Now let’s explore 30 creative ways to customise the Pigeon chair yoga exercise.
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10 Beginner Modifications For the “Pigeon” Chair Yoga Exercise
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Beginner Modification 1: Use a Strap
Loop a strap around the back foot and hold the strap instead of the foot.
Beginner Modification 2: Foot to Block
Place a yoga block or cushion under the back foot for support.
Beginner Modification 3: Side Sit Only
Just turn sideways and rest hands on thighs, no leg lift required.
Beginner Modification 4: Gentle Reach Back
Reach the back hand toward the foot without holding it.
Beginner Modification 5: Wall Support
Place the chair against a wall for added balance.
Beginner Modification 6: One Hand on Chair
Keep both hands on the chair to support the back and torso.
Beginner Modification 7: Keep Back Leg Bent
Let the back leg stay bent under the chair if lifting it is too much.
Beginner Modification 8: Use Armrest
Place your hand on an armrest or side of chair instead of twisting.
Beginner Modification 9: Sit Taller
Add a folded blanket to your seat to elevate the hips.
Beginner Modification 10: Breath Awareness
Simply imagine reaching the leg back and focus on slow, steady breath.
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10 Intermediate Modifications For the “Pigeon” Chair Yoga Exercise
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Intermediate Modification 1: Gaze Forward
Lift the heart and gaze forward as you hold the foot.
Intermediate Modification 2: Elbow Bend
Bend the back elbow slightly to bring the foot closer.
Intermediate Modification 3: Hand to Ankle
Hold the ankle instead of the foot for variation.
Intermediate Modification 4: Core Engaged
Gently activate the core muscles to support balance.
Intermediate Modification 5: Thigh Stretch Focus
Emphasise the stretch through the front of the back thigh.
Intermediate Modification 6: Chair at Angle
Place the chair on a diagonal to deepen the twist.
Intermediate Modification 7: Foot Pointed
Point the toes of the back foot to activate the line of energy.
Intermediate Modification 8: Chair With Armrest
Use armrest to enhance opening of the front body.
Intermediate Modification 9: Long Breath Hold
Stay for five full breaths, exploring deeper softening with each exhale.
Intermediate Modification 10: Repeat Each Side Twice
Do a short round on each side, then repeat with greater focus.
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10 Advanced Modifications For the “Pigeon” Chair Yoga Exercise
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Advanced Modification 1: Foot to Elbow
Cradle the foot in the elbow crease and lift the heart.
Advanced Modification 2: Bind With Both Hands
Reach back with both hands to clasp the foot.
Advanced Modification 3: Eyes Closed
Close your eyes and deepen into sensation.
Advanced Modification 4: Deep Torso Twist
Twist more deeply toward the front of the chair.
Advanced Modification 5: Hover the Foot
Hold the foot just off the chair without using props.
Advanced Modification 6: Strap Behind Back
Thread a strap behind the back and over the shoulder for a deeper stretch.
Advanced Modification 7: Opposite Arm Overhead
Reach the opposite arm overhead to counterbalance the twist.
Advanced Modification 8: Chair Without Back
Try the pose on a stool or backless bench for added freedom.
Advanced Modification 9: Long Hold + Breath
Hold for 60 seconds while practicing equal-length inhale and exhale.
Advanced Modification 10: Journal Prompt
Afterward, write: "What emotion am I holding in my hips?"
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Conclusion: Pigeon Chair Yoga Exercise Helps You Soften and Stabilise
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The Pigeon chair yoga exercise reminds your body that softness is strength.
It gently opens the hips while anchoring you in your breath, helping release emotional tension stored in the lower body.
Whether you're easing hip tightness, calming anxiety, or grounding your energy, this pose is a simple, powerful way to reconnect with yourself.
You’ll find this and many more healing, accessible poses in the Chakra Chair Yoga Card Deck.
No mat. No judgment. Just breath, a chair, and a chance to open.
