Supine Pigeon

This pose supports the back while stretching around the side of the hips. It’s a great pose to relieve sciatic pain, release tension around the back of the hips and give the ITB a good stretch.

Let’s try it:

  1. Lie down on your back with your left knee bent and foot flat on floor.
  2. Raise your right leg and keeping it straight up and down, rotate the leg in the hip socket so the knee faces towards the right.
  3. Now bend your right knee and place the side of the shin on the left thigh just above the knee.
  4. If you can, raise the left foot off the floor and draw the thigh closer to the body.
  5. Try and keep a natural arch in your lower back so it is not flattening into the floor.
  6. You may like to clasp your hands under your left thigh or on top of your left shin, or you may like to use a belt between your hands to make the clasping more accessible for you.
  7. Alternatively you can keep your arms beside you and let the hip flexors support the pose and grow stronger.
  8. Stay for as many breaths as comfortable and repeat the same on the other side.


By Vrndavan Dasi
Founder and Principal of Veda Yoga Teacher Training