Pigeon Pose (Eka Pada Rajakapotasana)

Pigeon Pose (Eka Pada Rajakapotasana) – Deep Hip Opening and Emotional Release

What's This Pose About?

Pigeon Pose, or Eka Pada Rajakapotasana, is a deeply effective yoga posture for opening tight hips and stretching the glutes, piriformis, and hip flexors. It’s a popular pose in many yoga styles due to its profound physical and emotional benefits. This pose can be intense for some, but with proper alignment and modifications, it offers a deep release for both men and women.

Your Step-by-Step Guide

Step 1: Start in Downward-Facing Dog

• Begin in Downward-Facing Dog (Adho Mukha Svanasana) with your hands and feet on the mat, hips lifted.
• Alternatively, you can start from a tabletop position.

Step 2: Bring One Knee Forward

• On an exhale, bring your right knee forward toward your right wrist.
• Angle your right shin across the mat so your right foot is near your left hip, or more parallel to the front of the mat if your hips allow.

Step 3: Extend Your Back Leg

• Extend your left leg straight back behind you, with the top of your foot on the floor.
• Make sure your hips are squared to the front of the mat as much as possible.

Step 4: Align Your Hips

• If your right hip is lifted off the floor, place a folded blanket or block underneath it for support. This helps keep your pelvis level.
• Avoid letting your hips rotate or fall to one side.

Step 5: Fold Forward (Optional)

• You can stay upright, resting on your hands, for a gentler hip stretch.
• For a deeper stretch, slowly walk your hands forward and lower your torso over your front leg.
• You can rest your forehead on the mat or on stacked fists/a block.

Step 6: Relax into the Pose

• Once you're in the pose, relax your muscles and focus on deep, steady breaths.
• Allow gravity to work, gently releasing tension in your hips.

Step 7: Hold the Position

• Hold Pigeon Pose for 1–3 minutes on each side.
• Use your breath to guide you into deeper relaxation with each exhale.

Step 8: Release and Repeat

• To come out, gently press back onto your hands.
• Tuck your back toes under and slowly lift your hips to return to Downward-Facing Dog or Tabletop.
• Shake out your legs if needed, and then repeat on the other side.

Benefits of Pigeon Pose

• Deep Hip Opener: Effectively stretches the hip flexors, glutes, and piriformis muscles.
• Relieves Sciatica and Lower Back Pain: Helps release tension that can contribute to these issues.
• Improves Hip Mobility: Increases range of motion in the hip joints.
• Stimulates Abdominal Organs: Gentle compression can aid digestion.
• Releases Emotional Tension: Hips are often where emotional stress is stored; this pose can help release it.
• Calms the Mind: The deep stretch and focus on breath can reduce anxiety and stress.

Common Mistakes to Avoid

• Rotating the Hips: Make sure your hips stay squared to the front of the mat. Letting your back hip fall open will make the stretch less effective and can strain your knee.
• Collapsed Chest: As you deepen the stretch, avoid letting your chest collapse toward the floor. Keep your spine long and your chest open to ensure a healthy backbend.
• Hyperextending the Lower Back: Engage your core to prevent your lower back from arching too much or overextending. Focus on lengthening your spine as you fold forward rather than pushing your body too far into the stretch.

Final Thoughts

Pigeon Pose is a deep hip opener that stretches your glutes, piriformis, and hip flexors while encouraging pelvic floor relaxation for both men and women. This pose helps release tension, improve hip mobility, and promote emotional calm.

Open your hips, ease your mind—embrace the soothing effects of Pigeon Pose.