Pigeon Pose (Eka Pada Rajakapotasana) is a deep hip opener and a popular yoga pose that can be quite challenging for some practitioners. The pose is also known as “One-Legged King Pigeon Pose,” as it resembles a pigeon with one wing extended back.
Steps to get into the pose:
- Start in a high plank position (hands and feet on the floor)
- Bring your right knee to your right hand and place your right ankle under your left knee.
- Extend your left leg behind you and lower your hips to the ground.
- Your right knee should be close to your right wrist and your right ankle should be under your left hip.
- Slowly lower your torso down to the floor, extending your arms out in front of you.
- Keep your left leg extended and engaged, pressing through the heel.
Tips for Pigeon Pose:
- Move slowly and with control, avoiding any sudden or jerky movements.
- Use props like blankets or blocks to support your hips if they are not reaching the ground.
- Keep your core engaged and your spine long as you lower your torso.
- Keep your breath smooth and steady as you hold the pose.
- Focus on opening your hips and releasing tension in your lower back.
- If you have a knee injury or any discomfort, it’s best to avoid this pose or to use modifications such as placing a blanket under the knee for support.
Benefits of Pigeon Pose:
- Opens the hips and releases tension in the lower back.
- Stretches the hip flexors, glutes, and thighs.
- Improves flexibility in the hips and legs.
- Relieves stress and tension in the back and shoulders.
- Helps to improve balance and stability.
Pigeon Pose is an advanced yoga pose and should be practiced with caution. It’s always best to work with a qualified yoga teacher to make sure you are doing the pose safely and effectively.
props for Pigeon Pose (Eka Pada Rajakapotasana)
The props commonly used for Pigeon Pose (Eka Pada Rajakapotasana) are:
- Yoga blocks: to place under the hips to help with flexibility and to support the body.
- Blankets: to place under the knees for cushioning and to protect the knee joints.
- A strap: to help with flexibility in the hips and legs, by holding the strap with the hands and using it to gently pull the chest forward.
- A bolster: to place under the hips to help with alignment and to support the body.
It’s important to always listen to your body and use props as needed to help you feel comfortable and safe while practicing Pigeon Pose. Remember, modifications and props can be used to help with alignment and comfort. If you’re experiencing pain, discomfort or you’re not able to hold the pose for more than a few breaths, it’s best to rest in a more basic pose and come back to this one later.
Pigeon Pose (Eka Pada Rajakapotasana) is a deep hip opener that can be quite challenging for some practitioners. It is a great pose to release tension in the hips and lower back, and it stretches the hip flexors, glutes, and thighs.
The key to the pose is alignment, which is crucial for the safety and effectiveness of the pose. The goal is to have the front knee in a 90-degree angle and the back leg extended with the knee and top of the foot on the ground, with the hip facing down.
It’s also important to keep the spine long and the core engaged as you lower your torso to the ground. The arms can be extended in front of you or resting by your sides.
Pigeon Pose is a great pose to practice at the end of a yoga session when the body is warm and more flexible. It’s also important to listen to your body and not force the pose, if you’re feeling pain or discomfort. It’s always best to work with a qualified yoga teacher to make sure you are doing the pose safely and effectively.
Modifications can be used to help with alignment and comfort. For example, if you’re having trouble keeping the back leg extended, you can bend the knee and rest the foot on the ground. If you’re finding it difficult to lower your torso all the way to the ground, you can use blocks or bolster to support your upper body.
Pigeon Pose can be quite intense, so it’s important to come out of the pose slowly and carefully, and take a few moments to rest in Child’s Pose before continuing with your practice.
It is also important to note that if you have any knee or hip injuries, it’s best to avoid this pose or to use modifications such as placing a blanket under the knee for support.