What is the recommended duration for holding the pigeon exercise?

Holding the pigeon exercise for five breaths is often considered an optimal duration for striking a balance between benefiting from the stretch and avoiding overstretching or discomfort. This timeframe allows practitioners to fully engage with the pose, allowing the body to relax into the stretch, deepen their breath, and focus on proper alignment while also being mindful of any sensations that arise in the hips and legs.

Longer durations, such as holding for ten breaths, can sometimes lead to fatigue or strain, especially for beginners or those with tight hips, making five breaths a more accessible option. Additionally, it can help maintain a meditative quality to the practice, allowing for a smoother transition into subsequent poses while keeping the overall session dynamic and effective.

In this context, shorter durations like three breaths may not provide enough time to release tension and fully experience the benefits of the pigeon pose. Therefore, five breaths serve as a well-rounded recommendation to enhance flexibility and relaxation while practicing this pose.