To perform the pigeon pose in yoga safely, you will need the following: a mat, a small pillow or folded blanket, and a strap. Transition into this pose. You can start with either leg forward, because you will need to switch and repeat this pose for your other side, in order to insure balance. Swing your right leg forward with your left leg extended. Bend your right knee, and bring your foot toward you. You can slide a pillow under you. For more of a stretch, bring the back foot up, holding it with one hand. If you need more of a stretch, reach back with both hands. This will stretch your shoulders as well. You can use a strap to assist you, until you no longer need assistance.