Traditional

Pigeon Pose

Eka Pada Rajakapotasana

Bring one shin forward, extend the back leg behind, and lift or fold the torso.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
Props: Blanket, block, or bolster optional.
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Pigeon Pose: Begin on hands and knees. Bring one shin forward toward the front of the mat and slide the back leg straight behind you. Lift the chest or fold forward over the front leg. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Pigeon Pose: Press into the hands and lift the chest. Bring the front leg back and return to hands and knees or Downward Dog. Pause in a neutral position for a moment before continuing.