Restorative

Supported Pigeon

Eka Pada Rajakapotasana Variation

Set up pigeon and fold forward onto support.

Benefits: Deeply restores the nervous system, reduces fatigue, and supports recovery. Particularly helpful for deep release.
Props: Bolster, blanket, and blocks.
Hold Time: 8 to 12 minutes
Cautions and Contraindications: Use extra support for pregnancy, blood pressure changes, or pain. Comfort and ease are the priority over depth.
Entering Supported Pigeon: Bring one shin forward into a pigeon shape and extend the back leg behind you. Place support under the front hip if needed. Fold forward over a bolster or stack of blankets. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Supported Pigeon: Walk the hands back and lift the chest. Bring the front leg back and return to hands and knees. Pause in a neutral position for a moment before continuing.