How To Do Pigeon Pose (Eka Pada Rajakapotasana)

Pigeon Pose is the go-to practice for deep hip opening, a welcomed relief from our everyday lives of tightness and restriction. Unlocking this region can bring increased mobility to your lower body as well as improved circulation which helps create more space in our bodies. Both physically and mentally. Regularly taking time to open up the hips will help you find greater ease during meditation, seated postures, or just when going about your day!

Have you ever been intimidated by the idea of trying pigeon pose? It’s easy to feel overwhelmed at first, as this challenging posture requires one leg tucked up close and the other stretched out behind. But don’t be shy — once you experience its deep hip-opening effects for yourself, it will quickly become a favorite in your yoga routine!

How To Do Pigeon Pose (Eka Pada Rajakapotasana) Video

Here is a list of steps to do Pigeon Pose (Eka Pada Rajakapotasana):

  1. Begin in a high plank position with your hands shoulder-width apart and your feet hip-width apart.
  2. Bring your right knee forward and place it on the ground behind your right wrist, with your shin at a diagonal across your body.
  3. Straighten your left leg behind you, with your toes pointing straight back.
  4. Check that your right knee is pointing towards your right wrist and that your right ankle is close to your left hip.
  5. If you feel any discomfort or pain in your knee, you can adjust your leg slightly or place a folded blanket or cushion underneath your hip for support.
  6. Inhale and lift your chest, lengthening your spine.
  7. Exhale and walk your hands forward, lowering your chest towards the ground.
  8. You can rest your forehead on the ground, stack your fists and rest your forehead on them, or rest your forehead on a block or cushion.
  9. Hold the pose for several breaths, feeling a stretch in your right hip and thigh.
  10. When you’re ready to come out of the pose, press into your hands and lift your chest, then tuck your left toes and lift your left knee off the ground.
  11. Bring your right leg back to a plank position, and repeat on the other side.

Some additional tips to keep in mind:

Feel your hips in perfect alignment, allowing your shoulders to rest naturally away from your ears.

As you move into the pose with intention and attention, gently lengthen each vertebrae of your spine for a satisfying stretch through both hip and thigh regions.

If any discomfort or restriction occurs throughout this practice be sure to modify it accordingly; always listening intently as we tune our awareness within ourselves!

Benefits Of Pigeon Yoga Pose

Ready to expand your hip flexors, improve flexibility and release emotional tension? Look no further than the captivating world of pigeon pose!

With regular practice of this revitalizing yoga posture you’ll not only feel freed from constricted hips.

But can reap long-term benefits such as increased range of motion and even a reduction in chronic back pain.

What’s more is that over time other movement practices will become easier with additional strength. Derived through vigorous stretches within the classic eka pada rajakapotasana sequence.

Just be sure to heed any variations or contraindications before beginning your journey towards blissful freedom.

Pigeon Pose / Canva
Pigeon Pose

Preparing For The Pose

Get ready to open your hips and reap the amazing benefits of Pigeon Pose!

Start by connecting with yourself: take a few moments for some mindful breathing, set an intention for your practice, and settle into a comfortable position.

Then use Butterfly or Cow Face pose – gentle stretches that warm up even tight hips – as preparation before transitioning into Eka Pada Rajakapotasana.

Utilize props like blankets or blocks if needed. This can help you not only prevent injuries but also avoid common mistakes such as over-rotating the front knee or collapsing on one side while in pigeon pose.

Now it’s time to enjoy all its glorious rewards!

With consistent practice and patience, pigeon pose can become a transformative posture in your yoga journey.

  • Breathe deeply throughout the pose
  • Focus on proper alignment rather than depth
  • Use props such as blankets or blocks if necessary
  • Be patient with yourself – progress takes time

Listen closely and honor where you are in your journey without pushing too hard.

Stretches that target tight hips should help prepare you more advance postures like Eka Padha Rajakapotasana.

Don’t forget about breathing techniques. Proper breath work will not only aid greater freedom of movement.

But there’s also something so calming when we breathe deeply while lengthening our bodies into challenging poses such as pigeon pose.

As always, enjoy each step along this remarkable journey – embrace patience as well as self-love throughout yours yogic voyage towards an expansive heart and mindful spirit!

Beginner Tips

Start your yoga journey and take flight with the restorative posture of pigeon pose!

Be mindful while you practice alignment, utilizing props as necessary to ensure comfort.

Embrace each breath by releasing any tension in order to sink deeper into this healing stretch.

With modifications available for all levels, anyone can experience its calming benefits. So start today on a fulfilling path towards inner harmony!

Modifications For Pigeon Pose

To experience the full restorative effects of pigeon pose, alignment and breathing are key. Make use of props to help you ease into this position while avoiding any discomfort or strain on your hip joint.

With each breath direct your focus inward as tension leaves every muscle – no matter what level yogi you may be! Everyone can benefit from this yoga staple with its calming benefits for body and mind alike!

Tips For Perfecting The Pose

Unlock the power of pigeon pose and elevate your mind, body, and soul.

Whether you’re a beginner or an expert yogi looking for deeper rewards from this posture. Mindful focus will help with proper alignment to achieve maximum benefits.

Not just physically but emotionally too! If flexibility has been a challenge in past attempts at this asana consider adding props like blocks or bolsters into the mix. It might be all that’s needed before transitioning to more advanced variations if desired.

As long as you stay within what works best for your body – patience is key when reaping these incredible rewards of surrendering tension & stress while attaining inner tranquility through practice…and progress.

Frequently Asked Questions

Can Pigeon Pose Help With Lower Back Pain?

Dealing with lower back pain? Look no further than this pose to find relief. But, first talk to your healthcare provider, if yoga is suitable for you!

By focusing on hip flexibility and engaging the glutes, this move can help you free up any restrictions in your spine.

Yoga modifications ensure that all bodies can experience its many benefits. But please keep an eye out for muscle imbalances and listen carefully to your body’s cues!

With some mindfulness and patience, you’ll be able to reap the rewards of a successful practice without pushing yourself too hard.

Is It Safe To Practice The Pose If You Have Knee Injuries?

Talk first to your doctor, should you have any injury. Respect your body’s needs when practicing yoga and never feel restrained by the traditional poses.

If you experience knee injuries, the pose may be too risky – but not to worry!

Here are some safe adaptations that still allow for its physical and mental benefits: reclined pigeon pose or seated figure-four stretch.

Safety is always a priority on the mat. Practice with care so as not to inhibit your healing process, taking time to understand what freedom within each posture truly means.

How Long Should I Hold Pigeon Pose For?

This pose is one of the best yoga postures for unlocking tight hips and relieving tension in your glutes.

Taking 5-10 breaths on each side can be deeply invigorating. Exploring variations with props or a twist can help deepen the stretch.

It’s important to know when modifications are necessary if you have knee injuries.

By listening closely to your body, these precautions will ensure that any potential pain is kept at bay while still achieving incredible benefits!

As an expert tip: focus on slow breathing techniques while surrendering into mind-body freedom during this rewarding posture practice.

Can Pigeon Pose Help With Anxiety And Stress?

Relax and recharge with eka pada rajakapotasana. An effective yoga posture for calming anxiety and stress.

This exercise can transform your wellness when paired with deep breathing techniques and mindfulness practices.

To make the practice easier or to explore variations that are more intense, modifications such as props like blocks or blankets may be used.

But always remain mindful of physical boundaries! Regularly engaging in pigeon pose can lead to an overall sense of peace both physically and emotionally.

Discover a newfound tranquility through each breath you take during this time-honored tradition.

Is It Necessary To Use Props When Practicing?

The pose is a powerful way to increase hip flexibility and reduce lower back pain.

Although props are not necessary, they can be helpful in achieving the correct form while avoiding injury.

However, don’t forget that yoga should ultimately feel freeing.

Do listen carefully to your body’s cues and make adjustments as required!

Common mistakes include hunching of the spine or sinking into one side more than another. Focus on maintaining core strength for best results.


Ready to take your practice up a notch? Try Pigeon Pose – the perfect way to stretch out those hip flexors and release tension in the lower back!

This posture not only helps you stay physically healthy, but can also promote feelings of inner peace.

Just remember: safety first! If any discomfort arises during this pose, modify as needed or use props like blocks and blankets for extra support.

Take at least five deep breaths on each side so that your muscles have time to unwind from their tightness.

I guarantee you’ll feel more balanced both inside and out after adding Pigeon Pose into your routine.

How To Do Pigeon Pose / Canva
How To Do Pigeon Pose