Reclined Pigeon
Maya - Pose Assistant
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Benefits
Reclined Pigeon, often called Supine Figure Four or Eye of the Needle, effectively stretches the outer hips, glutes, and piriformis muscle. It's a safer alternative to traditional Pigeon Pose for sensitive knees.
Practice Guide
Lie on your back with knees bent, feet flat on the floor hip-width apart.
Cross your right ankle over your left thigh, just above the knee. Keep your right foot flexed to protect the knee.
Stay here if this provides enough stretch (Modification 1).
To deepen, lift your left foot off the floor, drawing your left knee towards your chest.
Thread your right arm through the 'eye of the needle' (the space between your legs) and interlace your fingers with your left hand either behind your left thigh or over your left shin.
Gently pull your left thigh/shin towards you while simultaneously using your right elbow to gently press your right knee away from your body.
Keep your head and shoulders relaxed on the floor. Hold, breathing into the stretch in your right outer hip/glute.
To exit, release your hands, lower your left foot to the floor, and uncross your right ankle. Repeat on the other side.
Modifications
Keep the bottom foot (left foot in instructions) remaining on the floor.
Use a yoga strap looped around the thigh of the bottom leg if hands cannot comfortably reach or interlace.
Gently press the top knee (right knee) away with the right hand or elbow to increase the stretch.
Ensure the top foot (right foot) remains actively flexed to protect the knee joint.
Safety Notes
⚠Knee injury (especially on the ankle-to-knee side - ensure no pain or torque, maintain foot flexion)
⚠Sacroiliac joint issues (if crossing or pulling causes pain)
⚠Acute hip injury
Anatomy
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.