Supported Pigeon: Eka Pada Rajakapotasana Variation | Restorative
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
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.