Pigeon Pose (Eka Pada Rajakapotasana)

by | Jun 12, 2020 | Yoga Poses


Reviewed by  Dr. Andrew Grover,  CPT

Pigeon Pose (Eka Pada Rajakapotasana)

ezgif.com video to gif 11 min - Dr. Zio


  • Increases the external range of motion of femur in the hip socket
  • Increases circulation to urinary, digestive, and reproductive systems.
  • Stretches the thighs, gluteal, piriformis muscles and it Lengthens the hip flexor
  • Relieves sciatic nerve tension and ease chronic low back pain.


  • If your forehead doesn’t reach the mat you can make fists with your hands and stack them on each other than rest your forehead on your hands, or use a block.
  • This can be penetrating stretch on the outer hip. Keep your right foot close to your left hip to start with. The more your shin is parallel with the front of the mat, the more intense the hip opener will be.

image 15 - Dr. Zio

How to do

  • Bring your right knee forward towards your right wrist. Depending on your body it may be just behind your wrist or to the outer or the inner edge of it. 
  • Experiment with what feels right for you, giving you a stretch on your outer hip without any discomfort in your knee. 
  • Your right ankle will be somewhere in front of your left hip. 
  • Slide your left leg back and point your toes, your heel is pointing up to the ceiling.
  • Scissor your hips together, by drawing your legs in towards each other. Use some support under your right buttock if needed, to keep your hips level.
  • By way of you inhale, come onto your fingertips, lengthen your spine, draw your navel in and open your chest.
  • By way of you exhale, walk your hands forward and lower your upper body towards the ground. You can rest your forearms and forehead on the mat.
  • Stay for 5 breaths or longer. 
  • On each exhalation, try to release the tension in your right hip.
  • To come out of the pose, push back through the hands, lift your hips and move your leg back into all fours. Repeat the pose on the other side.


  • Knee injury, meniscus or muscle injury.
  • If during this asana you have any kind of leg cramps or you have pain in your knees, then you should immediately leave that posture, do not forcefully try to do this asana.

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