How to do the pigeon pose?

Eka Pada Kapotasana is probably one of the most difficult and satisfying yoga poses. The full version includes an overhead grip that requires a deep backbend and considerable mobility in the shoulders and chest.

Technique to do the pigeon pose

This can be an intense stretch on the outer hip. To start, keep your right foot close to your left hip. The more parallel the shin is to the front of the mat, the more intense the hip opening will be. If your forehead does not reach the mat, you can clench your fists with your hands and stack them together and then rest your forehead on your hands, or use a yoga block.

You can also stay more upright, leaning on your elbows or hands, just remember not to sag your shoulders. Find out how to do the proper technique below:

• On all fours, bring your right knee toward your right wrist. Depending on your ability, you can stay just behind the wrist or on the outer or inner edge of the wrist. Do what feels good to you, giving a stretch to the outside of the hip without any discomfort to the knee.
• Your right ankle will be in front of your left hip.
• Slide your left leg back and through the heel pointing toward the ceiling.
• Scissor your hips together, bringing your legs together toward each other. Use some support under your right buttock if necessary to keep your hips level.
• As you inhale, approach your fingertips, lengthen your spine, bring your navel inward, and open your chest.
• As you exhale, walk your hands forward and lower your upper body toward the ground. You can rest your forearms and forehead on the mat.
• Stay for 5 breaths. On each exhale, try to release the tension in your right hip.

Variants of Eka Pada Kapotasana

The pigeon pose (known as Kapotasana) has many variations, although the most common are the classic pigeon pose, the resting pigeon pose, and the royal pigeon pose. Each variation has different sections and degrees of difficulty. Since the pose requires some flexibility, you should warm up slightly before practicing it.

After a warm-up, it is advisable to start with the classic pigeon pose, followed by the resting pigeon pose and finally the royal pigeon pose. This sequence will gradually prepare your body for more difficult variations in order to avoid injury.

Classic and resting pigeon pose

• On a yoga mat, begin with downward facing dog. To do this, get on all fours and place your hands in front of you. Press down on your hands and feet, straighten your legs, and lift your hips toward the ceiling. Your body will be in an inverted V position.
• Now lift your right leg off the ground and bring your right knee to the back of your right wrist. Next, rotate your right shin so that it is parallel to the front of your mat.
• As you bring your right leg to the mat, keep your left leg straight until it hits the ground.
• Bring your right knee out so that it is more to the right than your hips, and make sure your right foot is dorsiflexed. Gently lower your straight buttocks toward the floor, but make sure to keep your weight evenly distributed between both hips. If this is too difficult, place a folded towel under your right buttocks.
• Place both hands under the shoulders and gently press the palms of the hands to straighten and lengthen the spine. Look ahead and feel the stretch.
• Next, take a deep breath and, as you exhale, lower your torso onto your right leg and stretch your arms straight in front of you, with your elbows slightly bent. Place your forehead on a yoga block or on your forearms crossed in front. If this is uncomfortable, reach forward as far as you can while feeling comfortable.
• Gently pull your shoulders away from your ears in a relaxed position.
• Hold this position for 5-10 slow deep breaths.
• Repeat in the other side.

Royal pigeon pose

For most beginners, this move will be very difficult and can increase the risk of injury. Just try this pose as you gain flexibility and you can easily perform the classic pose and the resting pigeon pose with ease.

• Follow the first five steps of the previous pose to adopt the classic pigeon pose.
• With your right leg bent and your left leg straight, bend your left knee to bring your left foot toward your back.
• Make sure to keep your plantar toe flexed.
• Then raise your left arm toward the ceiling, slowly bend your elbow back, and grab your left foot.
• You can lift your chin slightly and look up, but avoid bending your neck back.
• Hold this position for 5-10 slow deep breaths.
• Repeat with the other side.

Benefits of this yoga pose

This pose focuses on opening the hips , which supports mobility and flexibility in that joint. Pigeon pose also stretches the hip flexors and lower back, which are often tense from prolonged sitting. Stretching these muscles regularly can relieve mild back or hip pain.

When we practice the pigeon pose with the upper part of the body upright, we keep the spine flexible and reduce the tension in the front part of the torso. It’s a great pose that works your entire spine, from your pelvis to your chest.

This pose is also believed to aid digestion through gentle stretching and movement of the lower abdomen. This can help with peristalsis – the movement of digested food through the intestinal tract. In addition, some studies claim that it reduces stress, sadness and fear, by releasing the hips. Regular practice of the pose can help relieve internal stress or worry. However, keep in mind that scientific research is lacking to back this up.

Are there risks in doing the pigeon pose?

Although the pigeon pose is safe in most cases, it is true that it can increase the risk of injury if you stretch too aggressively (going beyond your body’s capabilities). If you have chronic hip, knee, or lower back problems, this yoga pose is best avoided, unless recommended by a healthcare professional. People who are pregnant or have mild to moderate musculoskeletal injuries should speak with their doctor first.

Additionally, there is a growing concern that posture may overstretch the gluteal tendons, which are tendons that attach to the outer hip bones. Over time, this can weaken the tendons and present as other hip-related problems.

Many people are even unable to bring the shin parallel to the front of their yoga mat and try to bring it too close to the body. Over time, this can lead to a knee injury due to excess pressure on the knees. To avoid these risks, it is best to place a folded towel under the buttock and thigh to improve the position of the hips and knees. Doing so will reduce pressure and the risk of injury.