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December 1, 2025 • 2 min read

Double Pigeon Pose

Open your hips with confidence in Double Pigeon Pose, a motivating intermediate stretch that encourages mindful alignment, deep breathing, and a steady fold to build flexibility and balanced strength in the hips and glutes.
Double Pigeon Pose

Pose Type

Seated, Hip Opener

Sanskrit Meaning

Agnistambhasana/ Dwi Pada Rajakapotasana

Benefits

  • Deeply opens the hips and outer thighs
  • Stretches the glutes and piriformis muscles
  • Releases tension stored in the lower back
  • Calms the nervous system
  • Can help reduce sciatic pain
  • Encourages better posture and sitting habits

Targets

  • Hips
  • Glutes
  • Lower back
  • Hips-External
  • Knees

Steps for Double Pigeon Pose:

  1. Begin seated with your legs straight out in front of you. Sit up tall with a straight spine. 
  2. Bend your right knee and place your right shin parallel to your mat, with your right foot just below your left knee. Next, place your left foot just below your right knee by bending your left knee and stacking your left shin on top of your right. 
  3.  Try to keep both shins parallel and stacked. Your knees should be on top of your ankles, forming a triangle shape with your legs. 
  4. Press your hips evenly into the floor. Keep your spine straight and shoulders relaxed. 
  5. If you’re comfortable and want a deeper stretch, inhale and lengthen your spine. As you exhale, slowly fold forward from your hips while keeping your back straight. 
  6. Stay in the pose for 5–10 breaths. Feel the stretch in your hips and glutes. 
  7. Gently come out of the pose, shake out your legs, and switch sides by stacking the opposite leg on top.

Dos

  1. Raise Your Hips by Sitting on a Block or Blanket 
  2. Stack the Shins Directly Over Each Other (Like Fire Logs) 
  3. Keep the Spine Long as You Fold Forward 
  4. Use Props to Support the Top Knee if It Lifts

 Don’ts

  1. Don’t Force the Knees Down or Push Into Pain 
  2. Don’t Let the Feet Go Limp; Always Keep Them Active 
  3. Don’t Round Excessively in the Lower Back 
  4. Don’t Collapse Forward Without Core Engagement 
  5. Don’t Practice If You Feel Knee Pinching or Strain 
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