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.
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. Routines of up to two stretches are free forever; Pro ($4.99/month or $29.99/year) unlocks unlimited routines and the full sound studio.