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Pigeon Pose: Eka Pada Rajakapotasana | Traditional

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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

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.