I swapped figure-4 for the 'sleeping pigeon' stretch — here's what happened to my tight glutes and hips
The author replaced the figure-4 stretch with the 'sleeping pigeon' pose to address tight glutes and hips, finding it effective for deep stretching. Sleeping pigeon is a yoga posture that targets the hips, glutes, and piriformis muscle, offering relief from lower-body tension. However, it may not be suitable for everyone, especially those with knee or hip injuries or during pregnancy.
- ▪Sleeping pigeon pose is a deep hip opener used in yoga to stretch the hips, glutes, and piriformis muscle.
- ▪The stretch involves folding over a bent front leg while extending the back leg, optionally using props for support.
- ▪It can provide temporary flexibility gains and tension relief but is not recommended for people with certain injuries or conditions without medical advice.
- ▪Proper alignment is important, with hips kept square and the body gradually folding forward to deepen the stretch.
- ▪The author recommends consulting a professional before trying new exercises, especially if there are pre-existing health concerns.
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| Publication time | Wed, 29 Apr 2026 06:15:00 +0000 |
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Wellness Fitness Workouts I swapped figure-4 for the 'sleeping pigeon' stretch — here's what happened to my tight glutes and hips Features By Sam Hopes last updated 29 April 2026 Have you tried this exercise? When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works. (Image credit: Shutterstock) Copy link Facebook X Reddit Email Share this article 0 Join the conversation Follow us Add us as a preferred source on Google Newsletter Subscribe to our newsletter Figure-4 stretch is a brilliant pigeon pose alternative you can use if you struggle with the latter for whatever reason (mobility or tightness, for example).
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