Floor movement
Double pigeon
Double pigeon is a floor movement commonly used to explore comfortable range through hips, glutes. This web guide explains where it may fit in a routine and how to approach it without treating the illustrated shape as a target.
The quick read
What is Double pigeon?
Double pigeon is a floor movement used in stretching and mobility sessions. People often include it when they want to bring attention to hips, glutes. Its value comes from how it fits the person and the routine, rather than how closely the body matches a picture.
The illustration offers orientation. Use your own comfortable range and leave room to breathe normally.
Use it well
How to approach the movement
A mat, rug, or folded towel can make floor contact more comfortable. Plan the transition down and back up before you begin, especially if kneeling or balance is difficult.
Enter gradually, pause where the sensation is mild and clear, and come out with the same control. Bouncing, forcing, or holding your breath usually adds effort without making the movement more useful.
Step-by-step instructions
- Sit with one bent shin in front of you.
- Stack your other shin above it, with ankle over knee.
- Sit tall, then lean forward slightly if comfortable.
- Uncross slowly and change sides.
Helpful cue
Support gaps with cushions and avoid pressing on your knees.
Make it gentler
For less intensity, keep the crossed ankle farther from your body and sit taller.
Movement precautions
Do not press on your knees, especially with hip or knee problems. Stop if it hurts.
Routines that include this movement
Safety
When to choose another option
Stop with sharp pain, tingling, numbness, dizziness, weakness, or symptoms that travel. If you are managing an injury, recent surgery, pregnancy-related concern, joint instability, or persistent pain, ask a qualified clinician how this movement should be adapted.
Explore nearby
Pigeon
Lying figure four
Lying side leg raise
Split lunge hold