Seated Pigeon Pose Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Seated Pigeon Pose is a none exercise that works your spinal erectors and splenius.

Seated Pigeon Pose is a great moderate move. When done correctly, it can effectively target your lower back, lower body, neck and upper body.

It requires mat to do.

Seated Pigeon Pose

How to do Seated Pigeon Pose

Exercise

From downward facing dog or table top, bring one bent leg into the center of the mat such that the knee rests behind the wrists. Untuck your back toe and gently release your body into a seated position. Hold a few breaths before switching sides.

Illustrated Guide

Learn how to do seated pigeon pose from this step-by-step illustrations:

Seated Pigeon Pose 1
Seated Pigeon Pose 2
Seated Pigeon Pose 3
Seated Pigeon Pose 4
Seated Pigeon Pose 5
Seated Pigeon Pose 6

Muscles Worked

The muscles used for seated pigeon pose may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for seated pigeon pose are:

Primary Muscles

  • Spinal Erectors
  • Splenius

Synergyst Muscles

  • Quadriceps
  • Hip Flexors

Frequently Asked Questions

What muscles does Seated Pigeon Pose work?
Seated Pigeon Pose works spinal erectors, splenius.
What is Seated Pigeon Pose good for?
Seated Pigeon Pose is beneficial . It works the best for lower back, lower body, neck and upper body, as it works spinal erectors, splenius. Seated Pigeon Pose is a great none exercise for men, men over 50, women and women over 50.
Is Seated Pigeon Pose a good exercise?
Seated Pigeon Pose is a popular none exercise for spinal erectors, splenius.

Training, Progressions and Regressions

Interested in how to improve your Seated Pigeon Pose faster?

Seated Pigeon Pose Training and Progressions

Standards and Averages

Wonder how do others perform in Seated Pigeon Pose and how should you?

Seated Pigeon Pose Standards and Averages

Alternatives

Wonder how to work the same muscles with other exercises?

Seated Pigeon Pose Alternatives

Variations

Wonder how to make Seated Pigeon Pose either easier or more challenging?

Seated Pigeon Pose Variations