Pigeon Pose
Eka Pada Rajakapotasana (prep)
Pigeon Pose is a deep hip opener in which one leg is folded in front of you while the other stretches out behind. People practise it to ease tight hips and glutes, often after a day of sitting.
- Hold
- 5-10 slow breaths on each side
- Breathing
- Breathe slowly into the hips and let each exhale release the muscles a little more. If you feel yourself tensing against the stretch, come back up and soften.
In Pigeon Pose the front shin lies across the mat while the back leg extends behind you and the torso stays upright or folds forward over the front leg. This is the preparatory, or half, version of the full pose. It is a favourite near the end of a practice, after Downward-Facing Dog and Low Lunge, because it gives a strong, steady stretch for the outer hip.
The pose suits you if your hips feel tight from sitting, walking or running. Focus on keeping the hips level and the front knee comfortable rather than on getting the shin parallel to the front of the mat. A folded blanket or cushion under the hip makes the pose more comfortable and protects the knee.
In this guide
How to do it, step by step
- Start on all fours, with your hands under your shoulders and your knees under your hips.
- Slide your right knee forward to just behind your right wrist, and angle your right shin across the mat, with the foot towards your left hand.
- Slide your left leg straight back, with the top of the foot on the floor, and lower your hips towards the floor.
- Place a folded blanket or cushion under your right hip if it does not reach the floor, so that the hips stay level.
- Flex your right foot to protect the knee, and press through the big toe side of the foot.
- Walk your hands back and lift your chest, keeping your spine long and the hips square to the front.
- If you wish to go deeper, walk the hands forward and fold over the front shin, resting your forehead on your forearms or a block.
- Stay for several breaths, then press into your hands, tuck the back toes and step back to all fours before repeating on the other side.
Benefits
- May help to release tension in the outer hips and glutes.
- Can stretch the hip flexors and thigh of the back leg.
- Can ease stiffness from long periods of sitting.
- Encourages relaxation, because the calm, long holds invite a slow breath.
Common mistakes
- Letting the hips tilt to one side: place a blanket under the hip so that the pelvis stays level.
- Pain in the front knee: flex the foot, move the heel closer to the hip, or choose a gentler variation.
- Collapsing into the lower back: lift the chest and lengthen the spine before folding.
- Forcing the shin parallel to the mat: let the shin angle diagonally, as your hips allow.
Make it easier
- Try Reclined Pigeon, lying on your back with the ankle crossed over the opposite knee, and pull the thigh towards your chest.
- Sit on a chair and cross the ankle over the opposite knee for a gentle hip stretch.
- Place a folded blanket or block under the front hip for support.
Go further
- Walk your hands forward and fold over the front shin, resting your forehead on the floor.
- Practise Low Lunge, Bound Angle Pose and Happy Baby first, before moving towards the full Pigeon with the back knee bent.
Questions people ask
Why does my knee hurt in Pigeon Pose?
Pain in the knee usually means the hip is not yet open enough to take the shape. Flex your foot, bring the heel closer to the body and place a blanket under the hip. If the knee still hurts, try Reclined Pigeon on your back instead.
How long should I hold Pigeon Pose?
Five to ten slow breaths on each side is a good start. You can stay longer if the stretch stays comfortable and the breath stays easy. Never push into pain, as the stretch should feel deep but not sharp.
Is Pigeon Pose good for tight hips?
Many people find it a helpful stretch for tight hips and glutes. Regular, gentle practice, with props, may help hips feel more open over time. If you have a hip or knee condition, speak to a health professional first.
Be careful
Skip or modify the pose if you have a knee, hip or sacroiliac joint injury, and be careful if you are pregnant, using cushions to support the hips. Never force the front knee. Stop if you feel sharp pain, especially in the knee.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
