Seated Pidgeon Pose for Chronic Pain, Fibromyalgia, Limited Mobility

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Last Updated on December 23, 2021 by melissanreynolds

Seated Pidgeon pose is a great way to gently stretch the large muscles of our upper legs and around our hips.

Seated Pidgeon Pose is Good For

  • Glutes
  • Thighs
  • Psoas region/hips

It can help with sciatica. By releasing tension in the areas it stretches we can see a reduction in low back pain. It is useful for those who are sitting a lot (like at a desk).

Seated pidgeon pose for limited mobility, chronic pain. Woman on seat doing yoga pose

Our Approach to Seated Pidgeon Pose

Keep it narrow if you are experiencing any mobility issues in the hips. I have experienced a few issues with my pelvis since pregnancy so I have a very limited range of motion here.

The aim is not how far you can go, but to gently explore the sensation and where you’re at now in your journey.


Two tips:

Breathe deeply and evenly – the breath is more important than the stretch. By maintaining a peaceful breath we show the nervous system that we are safe and it can relax. This is a great way to relieve tension and approach yoga.

Don’t push anything. Keep the knee as high as is needed. If it doesn’t feel right, back off. A good rule is to reduce by 30% off what you think is a good limit for you right now.

This is from the Managing Chronic Pain and Fatigue at Work series. In this series I share how to manage pain and fatigue at work with practical tips and yoga tools.

You can join us for this special series now.

You can join us for this special series now.

If you would like more about yoga for chronic pain and fatigue see these posts

Yoga for Chronic Pain and Fatigue

Yoga Nidra for Fibromyalgia

Gentle Chair Yoga

modifying pidgeon pose for limited mobility, chornic pain and more. Woman in computer screen on a seat doing yoga pose

Tell us – did you try this pose and how did you find it?

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