Pigeon Pose

Eka Pada Rajakapotasana

Open your hips and release tension with this deep hip opener. Pigeon Pose stretches the hip flexors, glutes, and piriformis while calming the nervous system.

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Pigeon Pose - Deep hip opener for flexibility and relaxation

How to Practice

  1. Start in Downward-Facing Dog (Adho Mukha Svanasana).
  2. Bring your right knee forward and place it behind your right wrist.
  3. Extend your right foot toward your left wrist, keeping your right shin parallel to the front of your mat.
  4. Lower your left leg to the floor, keeping it straight behind you.
  5. Walk your hands forward and lower your torso toward the floor.
  6. Rest your forearms on the floor or place your hands on blocks for support.
  7. Hold for 1-3 minutes, breathing deeply into the stretch.
  8. Repeat on the other side.

Benefits

  • Opens hip flexors and improves hip mobility
  • Stretches glutes and piriformis muscles
  • Relieves lower back pain and tension
  • Calms the nervous system and reduces stress
  • Improves circulation to the hips and legs
  • Stretches the psoas muscle
  • Helps with sciatica and hip tightness
  • Promotes emotional release and relaxation

Tips for Success

  • Use props like blocks or blankets for support if needed
  • Keep your hips square to the front of your mat
  • Breathe deeply and relax into the stretch
  • Don't force the stretch - let gravity do the work
  • Keep your back leg active and engaged
  • Start with a shorter hold and gradually increase duration

Important Note

Avoid Pigeon Pose if you have knee or hip injuries. If you feel any sharp pain, come out of the pose immediately. Use props for support if needed.

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