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  • Home
  • Blog
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    • About Me
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Reclined Pigeon Pose for Beginners – 15 Minute Floor Yoga Laying Down

February 18, 2022 //  by Di Hickman//  Leave a Comment

This month for my Patrons we worked on standing pigeon pose. A challenging balance pose! But for our warm-up we did 15-minute floor yoga routine, that included reclined pigeon pose. This short class is based on that warm-up. These poses are all on the floor laying down. Perfect for beginners, or on those days when you just need less and more rest!

If you can’t view the embedded video above, you can view the video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded regularly. However, for exclusive longer format videos sign up for my Patreon community. Each month we explore poses, transitions, and trouble areas. Patrons also get early access to all my videos, along with lots of other benefits.

Disclosure: Links in this post may be affiliate links. This means that if you click on one of the product links and purchase a product, I’ll receive a small commission at no extra cost to you. This helps support the channel and allows me to continue to make videos like this. Thank you for the support!

Reclined Pigeon Pose for Beginners

For this yoga class on the floor we are on our backs with knees bent and feet on the floor. Before doing reclined pigeon pose we still need to warm up. So start with a couple of mobility exercises like arch and flatten and windshield wipers.

yoga teacher on a yoga mat demonstrating yoga exercises

After a few easy glute bridges bring a yoga block under your left foot. Draw the right knee in and circle around the hip a few times before placing the ankle across the left knee, like a figure 4. From here do a few crunches, bringing the figure four legs towards the head as you lift the head and shoulders.

yoga teacher on a yoga mat demonstrating yoga exercises

Then, keeping the figure four, begin a few single-leg glute bridges. Next we take the stretch of Reclined Pigeon Pose for Beginners bringing the legs into the chest and holding around the left thigh.

yoga teacher on a yoga mat demonstrating yoga exercises with yoga block
yoga teacher on a yoga mat demonstrating reclined pigeon pose

If you want more of a challenge extended the left leg. Hold for a few breaths, then release, and repeat everything on the other side.

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15 minute yoga class reclined pigeon

Want more?

If you’re looking for real yoga for real bodies, consider joining my Patreon. Each month I release two yoga classes exclusively for my Patreon community. On the other hand, other ways to find more yoga with me are signing up for my 7-day yoga challenge, or subscribing to my YouTube channel. Remember you can get your reminder to practice more with my “do more yoga” t-shirt.

Questions

  • Is regular pigeon a pose you struggle with?
  • Have you tried standing pigeon pose?
  • Are you open to doing less in your practice?
Previous Post: « 30 minute Yogalates workout – Combining Yoga and Pilates for a Mindful Workout!
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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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