Pigeon Pose

Eka Pada Kapotasana

EH-kah PAH-dah kah-poh-TAH-sah-nah

A deep hip opener that releases tension in the glutes and piriformis while stretching the hip flexors of the back leg. Pigeon Pose is one of the most effective poses for relieving tightness caused by sitting, running, or cycling. It can also be emotionally releasing, as the hips are known to store tension and stress, making it both a physical and therapeutic practice.

How to do Pigeon Pose

1. From Downward Dog, bring your right knee forward and place it behind your right wrist. Angle your right shin under your torso -- the shin can be parallel to the front of the mat or angled toward the left hip depending on your flexibility.
2. Extend your left leg straight behind you, pressing the top of the foot into the mat. Ensure your left leg is extending straight back from the hip, not angling off to the side.
3. Square your hips as much as possible by drawing the right hip back and the left hip forward. Place a block or blanket under the right sitting bone if the hip lifts off the floor.
4. For an upright variation, press through your hands and lift your chest. For a deeper stretch, walk your hands forward and fold your torso over the front shin, resting on your forearms or forehead.
5. Breathe deeply into the outer hip of the front leg, holding for five to ten breaths (or longer in a yin-style hold). Repeat on the other side.

Benefits of Pigeon Pose

• Deeply stretches the hip rotators, glutes, and piriformis
• Opens the hip flexors and psoas of the back leg
• Relieves lower back tension related to tight hips
• Can help alleviate sciatica symptoms
• Promotes emotional release and stress relief

Muscles Engaged

Modifications & Variations

• Place a block or folded blanket under the front-leg hip for support
• Practice Reclined Pigeon (Figure Four) lying on the back for a gentler hip opener
• Keep the front shin at a steeper angle (closer to the hip) to reduce intensity on the knee

Cautions

• Avoid with knee injuries; use Reclined Pigeon (Figure Four) as an alternative
• Use caution with sacroiliac joint dysfunction
• Not recommended with a recently replaced hip