Arm Pigeon – a Yin Yoga Pose for the Shoulder Joints

Arm Pigeon - Yoga Pose

I have been doing some Yin Yoga teacher training over the past couple of months. One of the poses that we learned is called “Arm Pigeon.” I had never done the is pose before but I really like it and find that it has helped my one shoulder that seems to be constantly nagging me. So I have been practicing it a bit.

As part of our training, we did a “teaching in the round” session where we each taught a Yin Yoga pose to make a complete class. I loved this idea but had a bit of resistance. In my mind, I was thinking “Ok, I would love to teach any pose but Arm Pigeon.”

Of course, turns out that Arm Pigeon was given to me to teach. Thank you universe …  So I feel like this is a posture I am meant to share! Give it a try and let me know what you think. The video below will show you how.

How to Do Arm Pigeon

  • Start on your stomach with your forehead on your palms
  • Outstretch one arm  in a t-position, palm down at shoulder height
  • Turn your head in the opposite direction so that your cheek is on the floor
  • Place the palm of your opposite hand on the floor by your chest. Use this hand to gently roll yourself on to your hip
  • Bring your knees towards your chest and open your chest towards the sky
  • For more intensity, open the top knee
  • You may choose to leave your palm on the floor for support. Alternatively, you can use the hand to press the knee open or wrap it around to your lower back.
  • Hold 3 minutes and switch to the other side


  • Stretches the tissues of the shoulder joint and torso
  • Moves energy through the lung and large intestine meridians

Arm Pigeon

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