Pigeon Pose

Some of the Pigeon Pose Benefits include stretching the thighs, groins, back, and psoas. It helps with stress and tension can build up in the hips and lower backPigeon Pose  Our bodies aren’t designed to spend long periods of time sitting on the couch or at the office. Some of our everyday activities like walking, running and sitting tighten up your hips and doing Pigeon Pose can help alleviate the stiffness in your back.

There are many ways to come into this pose. One of the best is from downward facing dog.

Pigeon Pose (Eka pada raja kapotasana)

The Pigeon Pose is a hip opener, or Eka Pada Rajakapotasana. Stress and tension can build up in the hips and create tightness


  1. From downward facing dog, bring the right leg up into a down dog split.
  2. Bend your right knee and bring that knee to the floor outside the right hand while releasing the front of the left leg to the floor. The right shin may angle back towards the left hip or be more parallel to the front of your mat, depending on your flexibility
  3. Square your hips towards the front of your mat.
  4. Take padding under the right side of the butt as necessary to make the pose more comfortable.
  5. Try the following variations:
  6. Bring your torso down into a forward bend over your right leg.
  7. Let the weight of your body rest on your right leg.
  8. Continue squaring your hips and breathing into the tightness.
  9. Make sure the top of your left foot keeps pressing down into the mat and pointing straight back.
  10. Come back up, bringing your hands in line with your hips.
  11. Bend your left knee and reach back for your left foot with your left hand.
  12. Draw your foot towards your butt, stretching your left thigh.
  13. Square your shoulders to the front of the room.
  14. Release your left foot, curl your left toes under and step back to downward facing dog.
  15. Repeat this pose on the other side.

Beginners: Be sure to take adequate padding under the right side of the butt. If necessary, use several blankets or a block.

Advanced: Start to bring your right shin more parallel with the front of the matHow to do Pigeon Pose Pigeon Pose Benefits

  • Stimulate the internal organs
  • Stretch deep glutes
  • Stretch groins and psoas (a long muscle on the side of your vertebral column and pelvis)
  • Relieve impinged piriformis and alleviate sciatic pain
  • Help with urinary disorders

For the lay person or yogi, pigeon pose elongates the back, opens the hips, groin, hamstrings, and relieves pressure on the lower back and sciatica.

Here is an advanced pigeon pose with your head down on left foot

Pigeon Pose