Pigeon Pose
Eka Pada Rajakapotasana
About This Pose
Pigeon Pose (Eka Pada Rajakapotasana) is one of the most effective hip openers in yoga. With the front shin angled forward on the mat and the back leg extended long behind, the pose targets the outer hip and glute of the front leg while stretching the hip flexor of the back leg. The torso can stay upright for a gentler opening or fold forward over the front shin for a deeper release. Pigeon calms the nervous system, releases stored tension in the hips, and prepares the body for seated meditation and deeper backbends.
Step-by-Step Instructions
- 1
Begin in Downward Facing Dog
- 2
Draw the right knee toward the right wrist
- 3
Angle the right shin under the torso
- 4
Extend the left leg straight back
- 5
Untuck the back toes and press the thigh down
- 6
Square the hips toward the floor
- 7
Stay tall for an upright opening
- 8
Or walk the hands forward and fold over the shin
- 9
Rest the forehead on the mat or a block
- 10
Hold 5 to 10 breaths, then switch sides
Alignment Cues
- Hips level and squared to the floor
- Front foot flexed to protect the knee
- Back leg extended straight, not splayed
- Weight even between both hips
- Shoulders relaxed, spine long
Benefits
- Deeply opens the hips and glutes
- Stretches the hip flexors and psoas
- Releases tension in the low back
- Improves hip mobility
- Calms the nervous system
- Prepares the body for backbends
Modifications
- Place a blanket under the front hip
- Use Reclined Pigeon on the back instead
- Keep the torso upright if folding is intense
Variations
- Fold forward for a deeper release
- Bind the back foot for King Pigeon
- Enter from Downward Dog or a lunge
Cautions & Contraindications
Cautions
- Keep the hips squared to the floor
- Flex the front foot to protect the knee
- Support the front hip with a blanket if it lifts
Avoid this pose if you have:
- Knee injury
- Sacroiliac joint issues
- Recent hip surgery
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
60 seconds
Tags
Equipment
