Video: Pigeon Pose Exercise

Pigeon Pose Exercise

In the realm of yoga, Pigeon Pose, also known as Eka Pada Rajakapotasana, stands as a profound hip-opening asana that stretches and strengthens the muscles surrounding the hips, groin, and thighs. This pose, named after the graceful posture of a pigeon, offers a deep stretch for the psoas, piriformis, and adductor muscles, enhancing flexibility and reducing tightness in these crucial areas.

Benefits of Pigeon Pose:

The benefits of Pigeon Pose extend far beyond its reputation as a hip-opening powerhouse. This versatile pose offers a range of advantages for both physical and mental well-being:

  • Hip Flexibility: Pigeon Pose effectively targets the hip flexors, psoas, and adductors, muscles often tightened by prolonged sitting and repetitive movements. Stretching these muscles improves hip mobility and reduces pain associated with tight hips.

  • Core Strength: Engaging the core muscles throughout Pigeon Pose strengthens the abdominal and back muscles, enhancing stability, balance, and posture.

  • Improved Circulation: The deep stretch and muscle engagement in Pigeon Pose promote blood circulation to the hips and lower body, nourishing the tissues and reducing muscle fatigue.

  • Reduced Stress and Anxiety: The deep breathing and mindfulness required in Pigeon Pose activate the parasympathetic nervous system, promoting relaxation and reducing stress and anxiety.

  • Enhanced Athletic Performance: Improved hip flexibility and core strength gained from Pigeon Pose can translate into enhanced athletic performance, particularly in activities that demand hip mobility and core stability, such as running, dancing, and martial arts.

How to Perform Pigeon Pose:

Proper alignment is crucial in Pigeon Pose to maximize its benefits and minimize the risk of injury. Follow these steps to safely and effectively perform Pigeon Pose:

  • Begin in Downward-Facing Dog: Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. Spread your fingers wide and press your palms firmly into the mat. Lift your hips up and back, forming an inverted “V” shape with your body.

  • Extend Your Right Leg: Keeping your spine long and your core engaged, inhale and lift your right leg high, extending it straight back behind you. Your right foot should be flexed with your toes pointing downward.

  • Lower Your Hips: Exhale and slowly lower your hips towards the floor, aiming to bring your right shin parallel to the mat. Your right knee should be bent at a 90-degree angle, with your right thigh perpendicular to the floor.

  • Extend Your Left Leg: Keeping your hips square, extend your left leg straight back behind you, resting your left foot flat on the mat. Your left toes should point forward, and your left leg should be aligned with your spine.

  • Rest Your Forearms: If you can comfortably reach, slowly lower your forearms onto the mat in front of you. Your forearms should be shoulder-width apart, and your elbows should be directly under your shoulders.

  • Modify as Needed: If your hips feel too tight, place a folded blanket or yoga block under your right hip to elevate it slightly, reducing the intensity of the stretch.

  • Maintain Proper Alignment: Keep your spine long and your core engaged throughout the pose. Avoid rounding your back or collapsing your chest.

  • Breathe Deeply: Take slow, deep breaths, allowing the stretch to deepen gradually.

  • Hold and Repeat: Hold Pigeon Pose for 5-10 breaths, then slowly release and repeat on the other side.

Tips for Beginners:

For beginners, Pigeon Pose may feel challenging due to tight hips or limited flexibility. Here are some tips to make the pose more accessible:

  • Use Blocks or Bolsters: Utilize yoga blocks or bolsters to support your hips and reduce the intensity of the stretch.

  • Focus on Alignment: Prioritize proper alignment over depth of stretch.

  • Modify as Needed: Don’t hesitate to modify the pose to suit your individual needs and limitations.

Variations of Pigeon Pose:

Pigeon Pose offers several variations to cater to different levels of flexibility and preferences:

  • Bound Pigeon Pose (Baddha Eka Pada Rajakapotasana): In this variation, the top of the back foot is looped around the opposite wrist, creating a deeper stretch for the inner thighs.

  • Double Pigeon Pose (Ardha Hanumanasana): This variation involves bringing both legs into Pigeon Pose simultaneously, deepening the stretch for both sides of the hips.

  • Reclining Pigeon Pose (Supta Kapotasana): In this variation, the pose is performed lying on the back, reducing strain on the lower back and allowing for a more relaxed stretch.


Pigeon Pose stands as a cornerstone of yoga practice, offering a profound stretch for the hips, groin, and thighs while simultaneously strengthening the core muscles. By incorporating Pigeon Pose into your regular yoga routine, you can reap a multitude of benefits, including improved hip flexibility, enhanced core strength, reduced stress, and increased athletic performance.

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