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Pigeon Pose

Eka Pada Rajakapotasana (eh-kah PAH-dah rah-jah-cop-oh-TAHS-anna)

Deeply stretches hip flexors, glutes, and hip rotators. Releases stored tension in hips.

Pigeon Pose

You Should Feel

Intense stretch in the hip of your front leg. Stretch through the front of your back hip. Sensation can be strong.

How to Get Into the Pose

  • 1Front shin crosses in front of you (angle depends on your hip mobility)
  • 2Back leg extends straight behind you, top of foot on the ground
  • 3Hips level—use a blanket or block under your front hip if needed
  • 4Torso upright or folding forward over your front leg
  • 5Shoulders relaxed

Modifications

  • •If hips are very tight or front knee is uncomfortable: Use a reclined figure-4 stretch on your back instead
  • •If hips are uneven: Place a folded blanket or block under the hip of your front leg
  • •If sensation is too intense: Bring your front shin closer to parallel with the back of your mat (less externally rotated)
  • •To deepen: Walk your hands forward, lowering your torso toward the ground