Vibe & Flex Yoga Challenge Day 3: Pigeon Pose

Jah Guide. Welcome to Day 3 of the Vibe & Flex Challenge. A challenge about your personal growth. Personal growth here is your mental, physical and spiritual journey to a better healthy you.

Yesterdays Pose, One Legged Bridge Pose was a real hip opener and started a hip opening trend. Today’s pose is One Legged King Pigeon Pose aka Pigeon Pose. Pigeon Pose is exactly what you asked me for, something to open those tight hips and the bonus…its on the floor!

1 Legged Bridge Pose (1)

In Sanskrit, Pigeon Pose is called “Adho Muka Kapotasana” (Downward Facing Pigeon Pose).


  • Reduces lower back pain
  • Opens your hips
  • Increases your flexibility
  • lengthens your body
  • helps to relieve deep stress and tensions
  • helps reduce and eliminate sciatica flare ups

How To Pigeon Pose:

  1.  You can start in transition from downward facing dog, or you can begin in table top pose on your hand and knees.
  2. Bring your right knee between your hands and place your right ankle near your left wrist.
  3. Extend your left leg straight back with your knee cap resting on the floor with the top of your foot.
  4. Lift your upper body upward pushing your finger tips into the floor. (You want to make sure to pull your tailbone back and down towards your ankles for the full stretch, if you can.)
  5. balancing your weight evenly between your hips, flex your right foot while also pressing down all of your back toes into the floor.
  6. Look forward and/or downward during this pose

*Hold this pose for up to one minute on both sides. Don’t over do it- this is no competition.*


If you have tighter hips than you thought, or your front hip doesn’t touch the floor, just place a yoga block, or blanket under your hip to help with balance.

Vibe Of The Day (#VOTD):


Get more from Visto HLK  aka Head Hippie!

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