How to do the pigeon pose
From all fours, bring one knee forward toward the same-side wrist and lay the shin across the mat. Extend the back leg straight behind you and slowly lower your torso over the front leg.
How long to hold it
The most common recommendation for a static pigeon pose is 60 seconds per side, repeated 2 times, with a short break to switch sides. That is exactly how this timer is pre-configured: press start and it counts every hold, tells you when to switch sides with a distinct sound, and gives you 45 seconds of rest after the final rep. Your eyes never leave the floor.
Common mistakes
Forcing the front shin parallel to the mat before the hips are ready, collapsing onto one hip, and holding the breath during the long hold.
Why it's worth doing
Pigeon targets the deep external rotators including the piriformis. Long relaxed holds are a favorite for runners and anyone with cranky, compressed hips.
Variations
Standard pigeon (main version): shin across the mat at an angle. Figure-four (lying): lie on your back, cross one ankle over the opposite knee, pull the uncrossed thigh toward your chest — a gentler, floor-supported version of the same stretch. Reclined pigeon: same figure-four position but stay lying flat rather than sitting up — easiest on the knees.
Who should be careful
Go carefully if you have knee sensitivity — the front knee takes real load in seated pigeon. If it bothers your knee, switch to the reclined figure-four variation, which targets the same glute muscles without bending the front knee as sharply.
FAQ
How long should I hold pigeon pose? A common recommendation is 60 seconds per side, repeated 2 times, with 45 seconds of rest between — the longest hold in this app's presets, since deep hip-opener stretches benefit from more time.
What muscles does pigeon pose target? The piriformis and deep hip rotators, plus the outer hip.
Is pigeon pose good for sciatica? A tight piriformis can contribute to sciatic-nerve irritation for some people, so gentle pigeon stretching is commonly recommended — but stop immediately if it causes shooting pain down the leg rather than a normal stretch sensation.
Related stretches
Hip Flexor Stretch Timer · Butterfly Stretch Timer · IT Band Stretch Timer · Hamstring Stretch Timer
Want the anatomy and the "why"? Read the Glutes & Hips muscle guide.
About this timer
ExtendTimer is a free stretching timer with sound cues for every phase: a steady tick while you hold, a count-in when you switch sides, and an alert on your final rep. It works offline, installs to your home screen like an app, and needs no account. Create a free account and it also tracks every session — total minutes stretched, your most-worked muscles on a visual front/back body map, and saved routines — so you can see your consistency build up over time, not just complete one session and forget it. Routines of up to two stretches are free forever; Pro ($4.99/month or $29.99/year) unlocks unlimited routines, custom recorded sounds for any phase, and curated multi-stretch routine presets.