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Pigeon Good Morning Progressions

Muscles worked

  • Gluteus

Form Cues

  • Start in pigeon pose with one leg bent forward

  • The front shin should be as parallel to the mat as possible

  • Extend your back leg straight behind you

  • Keep your torso upright with hands at your temples or behind your head

  • Slowly hinge forward from the hips

  • Keep your back straight and core engaged

  • Lower your torso in a controlled manner until you feel a stretch

  • Slowly return to the starting position

  • Ensure your hips stay squared throughout

Progressions

  1. 01

    Supported Pigeon Pose

    • Start in a pigeon position with your front leg bent at 90 degrees and your back leg extended behind you.

    • Place your hands on the ground or a support (like yoga blocks) to help keep your torso upright.

    • Gently lean forward into the stretch, focusing on the hips, and hold the position.

    • Stay in the stretch, breathing deeply, with your torso supported by your hands for the desired duration.

  2. 02

    Pigeon Pose with Torso Upright

    • Begin in a pigeon position with your front leg bent at 90 degrees and your back leg extended behind you.

    • Keep your torso upright without leaning forward, using your glutes and core to maintain balance.

    • Focus on deepening the hip stretch while keeping your spine neutral.

    • Hold this position for the desired duration, maintaining an upright torso and steady breathing.

  3. 03

    Full Pigeon GM (Good Morning movement in Pigeon Pose)

    • Start in a pigeon position, front leg bent at 90 degrees, back leg extended behind you.

    • Keep your torso upright, then slowly hinge forward from the hips, lowering your chest towards the floor.

    • Pause at the bottom of the movement, feeling a stretch in your hips and glutes.

    • Engage your core and glutes to lift your torso back to the upright position.

    • Repeat for the desired number of reps, focusing on controlled movement and deepening the stretch at the bottom.

  4. 04

    Loaded Pigeon GM

    Weight Plates or Kettlebells
    Weight Plates or Kettlebells

    • Begin in a pigeon position with a light weight (e.g., plate or dumbbell) held against your chest or upper back.

    • Keep your torso upright and slowly hinge forward from the hips, lowering your chest towards the floor.

    • Pause at the bottom of the movement, feeling a deep stretch in your hips, while controlling the weight.

    • Engage your core and glutes to lift your torso back to the upright position.

    • Repeat for the desired reps, maintaining control of both the movement and the load.

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