Pose library›Hip opener poses
Intermediate · Hip opener

Pigeon Pose
Eka Pada Rajakapotasana

A deep hip-focused posture that benefits from careful setup and generous support.

Instructional illustration of Pigeon Pose
LevelIntermediate
Pose typeHip opener
Primary focusHips, Glutes

How to practice Pigeon Pose

  1. From hands and knees, bring one knee toward the same-side wrist.
  2. Angle the front shin comfortably and extend the back leg.
  3. Square the hips as much as is natural without forcing.
  4. Stay upright or fold forward onto support.

Practice tips

  • Place a bolster under the front hip.
  • A reclined figure-four is an excellent alternative.
Practice note: Avoid pressure or pain in the front knee; use the reclined variation when needed.
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Understanding Pigeon Pose

Pigeon Pose is categorized as a intermediate hip opener pose with an emphasis on Hips and glutes. The useful version of the pose is the one that allows steady breathing and controlled movement—not necessarily the deepest expression.

Common practice points

  • Keep sensations away from the knee joint.
  • Use blocks or cushions to support the weight of the legs.
  • Work slowly because hip mobility differs substantially between people.

Prepare and progress

Review the steps before entering the pose, use the suggested modifications early, and leave enough energy for a controlled exit.

Useful preparations

Bound Angle Pose Baddha KonasanaGarland Pose MalasanaFire Log Pose Agnistambhasana

Progress is not measured by how closely a pose matches a photograph. Comfort, breathing and control are more useful guides.