Pigeon Pose (Eka Pada Rajakapotasana (prep))
A floor hip stretch with one shin angled in front of you and the other leg stretched back. It stretches the outer hip and glutes.
Pigeon Pose is a floor stretch with one shin angled across the front of the mat and the other leg extended behind you. It stretches the outer hip and glutes of the front leg and the front of the back hip. It's intermediate. Start with 30 seconds per side. If your knee hurts, use Figure Four on your back instead.
| Sanskrit name | Eka Pada Rajakapotasana (prep) |
|---|---|
| Category | Poses |
| Difficulty | Intermediate |
| Position | Seated |
| How long to hold | about 30 seconds each side |
| Kneeling, floor, wrists | Kneeling · On the floor · Little or no weight on the hands |
| Body areas | Hips, Glutes, Quads |
| Primary benefit | Stretches the outer hip, glutes, and front of the back hip |
| Muscles worked | Glutes (gluteus maximus and medius), Deep hip rotators (piriformis), Hip flexors of the back leg (iliopsoas), Front of the back thigh (quadriceps) |
| Breathing | Breathe slowly through the nose; let each exhale soften the hip, and ease out if you start holding your breath |
| Safe for seniors | No |
| Contraindications | Knee pain or a knee injury, including meniscus or ligament problems (use Figure Four instead), Hip injury or hip replacement (ask your surgeon or physical therapist first), Pinching at the front of the hip in this position, Kneeling on the back knee hurts (pad it or use Figure Four) |
What is Pigeon Pose?
Pigeon Pose is the hip stretch most classes mean when they say "pigeon." One shin rests on the floor in front of you at an angle, and the other leg stretches straight back. Its Sanskrit name, Eka Pada Rajakapotasana, strictly refers to a deeper backbend in which you reach back for the rear foot. The everyday version is the preparation for that pose, and it's the one described here.
The front leg is rotated outward at the hip, which stretches the glutes and the deep hip rotators, including the piriformis. The back leg gets a milder stretch across the front of the hip. That outward rotation is also what makes Pigeon intermediate rather than beginner. If your hips are tight, the front knee ends up twisting to make up the difference, and the knee isn't built to rotate under load. A folded blanket or block under the front hip, and a front foot tucked closer to the opposite hip, take most of that strain away.
For most beginners, Figure Four, also called Reclined Pigeon, is the better place to start. You lie on your back and cross one ankle over the opposite thigh. It stretches the same outer hip and glutes, the floor supports your back, and you control how much weight goes into the knee. Once Figure Four is easy and your knees feel fine, supported Pigeon is a reasonable next step.
In practice, Pigeon usually appears near the end of a class, after the hips are warm. You can stay upright on your hands, or fold forward onto your forearms or a bolster for a quieter hold. NCCIH lists knee and hip injuries among the conditions that may call for modified poses, so if either applies to you, stick with Figure Four and check with your clinician.
Step-by-step instructions
- Warm up with Figure Four on your back, right ankle crossed over your left thigh, and stay there if your knee complains.
- For Pigeon, come to hands and knees and bring your right knee forward toward your right wrist.
- Rest your right shin on the floor at an angle, with the right foot near your left hip. The shin doesn't need to be parallel to the front of the mat.
- Slide your left leg straight back with the top of the foot on the mat.
- Put a folded blanket or block under your right hip so your hips are level and the knee isn't twisting.
- Stay upright on your hands, or lower onto your forearms or a bolster.
- Hold for about 30 seconds, then press back to hands and knees and switch sides.
Easier and harder versions
Easier
Figure Four (Reclined Pigeon)
Lie on your back with both knees bent and cross your right ankle over your left thigh, keeping the right foot flexed. For more stretch, hold behind your left thigh and draw it toward you.
No kneelingChair Pigeon
Sit tall on a sturdy chair with both feet flat. Cross your right ankle over your left knee, keep the right foot flexed, and lean forward slightly only if your knee feels fine.
No kneeling No floor neededStandard
Pigeon Pose
Follow the steps above and hold for about 30 seconds each side.
Harder
Folded Pigeon
Once the upright version feels steady, walk your hands forward and rest your forearms or chest on a bolster or blocks. Keep the blanket under your front hip, and build toward 60 to 90 seconds per side.
Tips & modifications
- Beginner: Start with 30-second holds. Build toward 60 to 90 seconds per side once the pose feels steady and your knee feels fine.
- Beginner: Figure Four (Reclined Pigeon) is the beginner version. Lie on your back, cross one ankle over the opposite thigh, and hold behind the bottom thigh only if you want more stretch.
- Common mistake: Sinking to one side with nothing under the front hip, or forcing the front shin parallel to the top of the mat. Both make the knee twist.
- Easier or harder: Put a folded blanket or block under the front hip, and keep the front foot close to the opposite hip. The narrower the angle, the less the knee has to rotate.
- Safety: Keep the front foot flexed to steady the ankle and knee. Any pain inside or outside the front knee means come out and switch to Figure Four.
Safety
If you have any of the contraindications listed above, or a health condition, talk to your doctor before practicing. Stop if you feel sharp pain, dizziness, or numbness. Use props and modifications as needed, especially if you are 50+ or new to yoga.