The Pigeon Pose (Eka Pada Rajakapotasana) might look like a graceful stretch, but don’t be deceived by its serene appearance—this pose is a powerhouse of benefits.
It’s all about that perfect blend of hip opening and forward folding, making it a beloved staple in yoga practices around the globe.
Pose details
Asana | Kapotasana |
Type | Hip Opener |
Level | Intermediate |
How to do the Pigeon pose
Before diving into Pigeon Pose, it’s a good idea to warm up with poses that open the hips and stretch the legs, such as Downward-Facing Dog, Low Lunge, and Seated Forward Bend.
Once you’re ready, follow these steps:
- Start in Downward-Facing Dog. From here, lift your right leg up and back, coming into a Three-Legged Dog. Keep your hips square and your lifted leg active.
- Exhale and bring your right knee forward toward your right wrist. As you do this, angle your right shin so that your right foot comes to rest near your left wrist. Your right shin should be as parallel to the front of the mat as is comfortable for you.
- Lower your left leg to the mat. Extend it straight back, keeping your left foot pointing down and your leg in line with your hip. Make sure your hips are square to the front of the mat.
- Inhale and lengthen your spine, lifting your chest and gazing forward. You can stay here with your hands on the mat for support, or if you feel comfortable, walk your hands forward and lower your torso over your right shin, coming into a forward fold.
- Hold the pose for five to ten breaths or as long as comfortable. Focus on breathing deeply and relaxing into the stretch.
- To come out of the pose, walk your hands back toward your hips, tuck your left toes under, and lift your hips up and back, returning to Downward-Facing Dog.
- Repeat the pose on the other side, lifting your left leg up and back to start.
Modifications
If Pigeon Pose feels a bit too intense, don’t worry—there are plenty of ways to modify it while still getting the benefits:
- Use a blanket or bolster: Place a folded blanket or bolster under your hip of the bent leg. This can help support your pelvis and keep your hips level, making the pose more comfortable and accessible.
- Try a Reclined Pigeon: Lie on your back and bring one ankle to rest on the opposite thigh, creating a figure-four shape. Gently pull the bottom leg towards your chest. This variation provides a similar stretch without putting pressure on your knees or hips.
- Keep the back leg bent: Instead of extending your back leg straight behind you, keep it bent with the knee on the ground. This reduces the intensity of the stretch and can help you focus on alignment and comfort.
- Use a wall for support: Position yourself near a wall and place your hands on it for balance. This can help you maintain stability and control as you ease into the pose.
- Focus on alignment: Ensure your front knee is aligned with your front ankle and your hips are squared to the front of the mat. Proper alignment can make the pose more effective and reduce the risk of injury.
Safety tips
- Warm up properly with poses like Downward Dog or Low Lunge to prepare your hips and legs.
- Avoid forcing your hips to the ground. Go at your own pace, and don’t push past your comfort level.
- Keep your front knee aligned. Ensure it’s not twisting or bearing too much weight to prevent strain.
- Breathe deeply throughout the pose, and exit slowly to avoid any sudden discomfort or injury.
Similar yoga poses
Plow Pose (Halasana)
Often practiced as a follow-up to Shoulder Stand, Plow Pose involves lowering the legs over the head to touch the floor, providing a deep stretch to the spine and shoulders.
Supported Shoulder Stand (Salamba Sarvangasana)
This variation uses props like blankets or a bolster to support the shoulders, making the pose more accessible while still offering the benefits of the inversion.
Legs-Up-the-Wall Pose (Viparita Karani)
A gentle inversion that involves lying on your back with your legs extended up a wall. It offers many of the same benefits as Shoulder Stand, such as improved circulation and relaxation, but with less strain on the neck and shoulders.
Headstand (Sirsasana)
Another powerful inversion, Headstand requires balance and strength. It stimulates the brain and improves focus, making it a more advanced counterpart to Shoulder Stand.
Fish Pose (Matsyasana)
Often used as a counterpose to Shoulder Stand, Fish Pose opens the chest and throat while stretching the neck and spine, providing a complementary release after the inversion.
