I have been wondering about the ideal alignment of the front leg in pigeon. I see a lot of variations in pictures. I was told by a friend a couple years ago that the front leg should make a 90 degree angle, so the foot and knee parallel with the front of the mat. Is there an advantage of doing that as opposed to having a smaller angle, like the heel coming close to the opposite hip bone instead?
This is a level of truth question. The position of the front leg depends on the level of the student and the opening present in the hip of that student, as well as the level of safety in the particular asana practice in question.
For a beginning student, some intermediates, and those who are inhibited in external rotation of the hip joint the front thigh bone is parallel with the side of the mat, the heel at the opposite ASIS (bone protuberance at the front of the pelvis).
I do not like and do not advise to do this pose. I think it is very dangerous for the knee and there are a lot of other poses to stretch you it-band and open the hips
For me pigeon is a great pose to hold, much of our emotions are located in this area and holding and breathing through the discomfort releases more than just your hip. To keep your knees safe always keep the bent leg?s foot flexed. My leg is not parallel with the front part of the mat, it is getting there but I am just taking my time. For me this is a pose that requires much patience, inner connection and loads of prana! Sometimes the postures we dislike the most of the ones we need to work on the most. 
Pigeon is a wonderful and very effective pose to release the dreaded piriformis! As Omamana states, it’s wonderful to hold in a yin style. And actually for the piriformis to release or at least begin to release, it needs to be held for at least 1 minute minimum.
Most, as IA has stated, have the bent leg shin parallel to the side of the mat. As one progresses in the pose the shin can work its way to being parallel to the front of the mat. But what is most important is where and how you are feeling the stretch. This can and often is very intense for most students. If you feel a good intense stretch with shin parallel to side of mat, then stay there. As you progress and your alignment stays correct, you may need to move the shin toward the front in order to properly feel and stretch the piriformis.
Props are very useful in this pose. Pillows under the bent leg buttocks help with aligning the pelvis. A blanket under the knee of the outstretched leg helps those with tender knees. A block or stack of pillows close to the head helps those who have tight shoulders.
CityMonk,
I’m curious as to why you don’t teach this. I do understand that it can be uncomfortable and contraindicated for those with knee issues, but that only affects a small percentage of students. This is one of the best stretches I know of for the piriformis. Yes, there are others, but I do feel they are a bit less effective. But they can be appropriate for those who just can’t stay in pigeon. There are many poses in yoga that have the knee bent in that position. If a student has a knee issue, then I work on modifications for them.
Curious…once a student is comfortable holding pigeon with the front shin parallel to the mat and can hold it with proper alignment, what is the next progression of the pose?
Thanks for the replies. I generally do the pose with my forward leg at a 45 degree angle and I get a good stretch in some upper back leg muscle whose name I don`t know. If I stay in that position and relax, my thighs touch the ground. If I turn my shin parallel to the front of the mat, if feels wrong to me and my thighs are way off the ground.
[QUOTE=lotusgirl;44037]
I’m curious as to why you don’t teach this. I do understand that it can be uncomfortable and contraindicated for those with knee issues, but that only affects a small percentage of students. This is one of the best stretches I know of for the piriformis. Yes, there are others, but I do feel they are a bit less effective. But they can be appropriate for those who just can’t stay in pigeon. There are many poses in yoga that have the knee bent in that position. If a student has a knee issue, then I work on modifications for them.[/QUOTE]
I did not have any knee problems. I used to sit in padmasana for hours (which also was a mistake). Few years ago I was pushed by the yoga instructor "come’on you can do it! you are flexible! put your shin parallel! you can go deeper!
and now I have knee problems. AND IT FELT JUST SOO GOOD WHILE IN THE pigeon! DID NOT HURT AT ALL!!! But the problem usually hits later and you have no clue why this is happening…
Knee ligaments: the lcl and acl, do not stretch that way. and as you know twisting the body parts in the way they not suppose to twist is NOT GOOD:) The pose requires strict alignment of tibia and shin bone, plus breath and ability to listen to the sensations and be fair and kind to yourself. I think all padmasa-like knee position should be taught in the advanced yoga practice. This is just my opinion based on the research, personal practice and practice of others.
SAFETY FIRST!
I find the pigeon and also cow-face pose, are both a real beeeyatch.
they are two of my favorites. whats the name of the thigh and booty muscle thats being stretched in those poses?
[QUOTE=trinley;44702]they are two of my favorites. whats the name of the thigh and booty muscle thats being stretched in those poses?[/QUOTE]
I enjoy them both as well. For me both pigeon and cow-face are real easy to get frustrated in if I try to go to far too soon / ego gets in the way. If I stay just right, ahimsa and breathe for a while they are very rewarding.
Not sure of name of muscles, maybe Gluteus medeus or maximus? Thigh and booty works for me
namaste.