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7-Day Bad Yogi Yoga Challenge, Day 4: Yoga for Tight Hips & Hamstrings

Welcome to Day 4, everybody!

How did Side Crow go? I LOVED seeing all the pics you guys sent me of your attempts, too… so fun!

Today, we’re taking it down a notch with a feel-good class for tight hips and hamstrings. This will feel like a breeze compared to the last two days, AND it’s one that we ALL crave once in a while, so I hope you enjoy it!

Be sure to share with a friend! The more the merrier 🙂

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    January 7, 2016 at 12:55 pm

    I love double pigeon! It’s one I regularly hang out in when I’m sitting in the floor. 🙂

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    January 7, 2016 at 3:06 pm

    I have very very tight hips, and a possible IT band prob – this stretch was sooooo nice, I think I might do it over again! Thanks Erin! X

  3. Monica


    January 7, 2016 at 3:55 pm

    I woke up with a little cold today, and this was just wonderful, thanks Erin!

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    January 7, 2016 at 4:23 pm

    Lots of my favourite poses that I pretty much always add at the end of my practice!

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    January 7, 2016 at 5:11 pm

    Double pigeon used to stress me out a lot. It felt good but it was just so intense. I LOVE it now though I still can’t fold over my legs.

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    January 7, 2016 at 5:11 pm

    I’m in the I Heart Double Pigeon club! I’m always finding myself doing some variation of it on the couch, like lying on my back and bringing one ankle to the opposite knee!

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    January 7, 2016 at 5:30 pm

    I do pigeon pose every day and love it! But double pigeon!? It’s like my body just cannot get there 🙁 I don’t hate it, it feels good trying, but I look forward to relaxing into it!

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    January 7, 2016 at 6:44 pm

    I have never done double pigeon before and had to lean back to do it, but I liked it a lot and will try again. Thank you, Erin, for teaching me this.

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    January 7, 2016 at 7:09 pm

    I love double pigeon! For me, it reaches trough my hips and into my lower back when I’m really tight. It feels really good after a long flight or after sitting all day. It can be intense but it feels so amazing after. Wonderful video! Thanks Erin! 🙂

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    January 7, 2016 at 8:02 pm

    Can’t say i love double pigeon but I love stretching so not bad!

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    Karen B

    January 7, 2016 at 8:13 pm

    Definitely a fan of double pigeon! Even more so than normal this week with it being the first week back at the desk job following Christmas holidays.

    Still in double pigeon now…

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    January 7, 2016 at 8:27 pm

    Erin, loved that practice, I have especially tight hamstrings and hips (I always need a block or modification to do anything involving those areas) but this was a great routine to make them open up! I also like double pigeon but not because it looks anything like yours but because it’s the pose I know I need! I will be doing lots of one legged pigeon to go along with this video. Thanks as always for doing these challenges!

  13. Isobel


    January 7, 2016 at 9:49 pm

    I need those ripped leggings in my life! Anyone know where I can buy ’em?

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      Erin Motz

      January 7, 2016 at 10:56 pm

      these are about 2 years old from Lululemon! try etsy though!

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    January 7, 2016 at 9:52 pm

    Double pigeon has been my go to pose for the last week or so, folding with it or with easy twists. I love it and all its variations.

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    January 7, 2016 at 9:55 pm

    Double pigeon is my go-to pose for tight hips! Love it 🙂 Thanks Erin! Excited to see what the final few days will bring 🙂

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    January 7, 2016 at 11:32 pm

    I have very tight hips, more so on my left side, so find double pigeon quite hard and have to lean back, hopefully it will get easier ☺

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    January 8, 2016 at 12:00 am

    I have tight hips, but as a runner I love any hip stretching poses! Double pigeon has always been a challenge but I always feel a difference after I do it.

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    January 8, 2016 at 12:50 am

    Thank you for this one! I always love you hip opening focused classes. I love double pigeon – could do it for hours. 🙂

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    January 8, 2016 at 4:22 am

    Loving this challenge! As more of a newbie to yoga, it is so refreshindg to learn from someone so real and upbeat. This class will be one I repeat over and over until my hips don’t hurt anymore. Thank you so much!

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      Erin Motz

      January 8, 2016 at 11:51 am

      great to hear, marj!! thank you so much for joining us! 🙂

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    January 8, 2016 at 11:39 am

    Love double pigeon, even with tight hips. If a yoga pose has “pigeon” in it, I’m there. Hamstring stretches are another story, but this modification was perfect

  21. Pála Margrét

    Pála Margrét

    January 8, 2016 at 3:12 pm

    Started on day 4 of the challenge and will then do day 1 – going a weird way in doing this challenge 😉 Tried double pigeon sitting on a pillow today which was interesting, I felt like I could go further than usual, but I guess it was more mentally than physically – believing that I could go further helped me 🙂 When I first did double pigeon in the 30 day yoga challenge two years ago I thought it was some kind of a joke, how the hell was I supposed to do that?? But I´m always getting closer and closer and I know that one day I will love this pose, though I don´t really like it. But the love is growing, I´ve done it more often volunteraly these last months but not only when you “make” me do it Erin, haha 😀 This is an amazing stretch 😀

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      January 9, 2016 at 1:24 pm

      Ahhhhh. Erin. Even if I don’t do the challenge (yet) THIS is the perfect 1/4 hour of yoga after a winter-run. Thank you <3

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    January 8, 2016 at 3:12 pm

    ah – much better today!!

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    Bobbi LaChance

    January 8, 2016 at 8:33 pm

    this one was great! Definitaly a class I will be going back to. Double pidgin is also one of my favorites. It’s a very versatile stretch. I often find myself just sitting up straight. I can sometime lean forward a bit but sitting up straight in pidgin always feels great. Thank you for this class and for you all you do Erin! I love bad yogi!

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    January 9, 2016 at 12:59 am

    I love any hip stretches because I have arthritis in my hips, so I do enjoy double pigeon. It feels great! Thanks for this one. It was just what I needed after a long, busy week.

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    January 9, 2016 at 1:32 am

    I really like double pigeon; I don’t have much flexibility in the pose but I do find the more I practice it the further I’m able to go. I’m not a fan of seated forward fold because I can’t bend far at all, lol! This class was wonderful, thank you!

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    January 9, 2016 at 2:49 am

    Double pigeon is not my favorite but I don’t hate it either. It does help show my body imbalance as one side is much more flexible than the other. It does surprise me how much different it is than the balls of the feet together pose. Thanks for giving us new videos!

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    January 9, 2016 at 3:38 am

    Day 4 has been my favorite class so far (though I did have fun doing wheel today) especially because my hamstrings… well, they’re like steel — they barely bend! This class is one I will come back to again and again to reach one of my yoga goals for 2016: get my chest somewhere close to my knees in seated and standing forward folds. I was glad to hear that even when you started doing yoga that you thought you’d never get there. A true inspiration, I love your encouragement! Thanks for these classes, Erin. Can’t wait for day 6 and 7!

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    January 9, 2016 at 5:35 am

    My backs been killing me last couple days i laid down after doing these poses and sweet relief!!!!!

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    January 9, 2016 at 10:28 am

    Namaste Erin!
    A really enjoyable session. Hard the pigeon pose, but, hey!, practice!! Forward bend not a problem, at the end of the session my hips felt so much better.
    You are a great Yogi!!, (is the right word for the tutor?)

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    January 9, 2016 at 1:19 pm

    I LOVE double pigeon. I am very inflexible and tight and it always feels so good!

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    January 9, 2016 at 9:24 pm

    I have loved double pigeon since the day I started following you! Did day 3 then day 4 and now I feel amazing! I never thought about yoga because it always looked so difficult till I found Bad Yogi. Thanks for this New Year challenge 🙂

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    January 10, 2016 at 12:35 pm

    I love double pigeon! I first did it in one of your videos. The classes I go to my teacher fails in the hates it category so I do it during the free time portion of class.

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    January 10, 2016 at 12:57 pm

    Hi Erin ! Great one!! I love double pigeon, but there’s one pose I am really struggling with : the seating one with the legs extended to the sides. My legs only make a 45 degrees angle and I can’t fold forward even a little bit without arching my back. I know every one is different, but it’s a really frustrating (and uncomfortable) pose for me. Maybe a new resolution for 2016 😉

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    January 15, 2016 at 6:06 pm

    Loved this one! For someone is is not very flexible I am surprisingly able to do and enjoy the double pigeon pose. Thanks for the challenge!

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    February 22, 2016 at 6:55 am

    Double Pigeon has always been a challenge for me and yet I’ll still do it . . . even when I have more than a fist-sized gap between my upper knee that is meant to connect with the lower foot. If the knee doesn’t feel like it that day, then I just modify by leaning back or if it’s really not liking it, maybe a half lotus. Just because my body doesn’t feel like it that day, doesn’t mean I have to stop moving 😉

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    June 4, 2017 at 11:15 am

    Hi Erin, thank you for this wonderful video on opening those hips. When doing the first stretch in the video, crossing the legs and walking the upper body forward and to the sides, I was wondering, do I work on letting my sitbones sink into the floor or is it ok when they lift as a result of leaning forward?
    Many many thanks, Jill

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