The Pigeon Pose – 7 Easy Steps

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If you would like to know what is the Pigeon Pose you have come to the right place. The Pigeon Pose is a variation of the more advanced pose called Eka Pada Rajakapotasana (One-Legged King Pigeon Pose), this variation of the pose is a great hip opener that will give you a safe approach to the full variation in the future. The Eka Pada Rajakapotasana is an advanced backbend that you will eventually be able to do with practice and consistency.

Nowadays many people, including myself, work long hours in front of a computer, sitting most of the day on a chair and not getting much movement throughout the day. Some do workouts and exercises after they leave the office to compensate the fact they were sitting all day, and that is great because physical exercise is a very important aspect of our lives. But what does this have to do with the Pigeon Pose and what is the Pigeon Pose exactly?

So my point is that the Pigeon Pose is a hip opener, it stretches and flexes the hip, and this is something that a regular exercise like running, cycling or heavy lifting cannot do, as most exercises built strength in the hip but do not stretch it.

Pigeon Pose Tips

  • Begin on all fours.

    What is the Pigeon Pose Step 1
    What is the Pigeon Pose Step 1
  • Extend your right leg up and back. Inhale.

    What is the Pigeon Pose Step 2
    What is the Pigeon Pose Step 2
  • Bring your right knee in between your palms. Exhale.

    What is the Pigeon Pose Step 3
    What is the Pigeon Pose Step 3
  • Slide your left foot back towards the end of the mat.

    What is the Pigeon Pose Step 4
    What is the Pigeon Pose Step 4
  • Lift your chest and SMILE 🙂 .
  • Slowly walk your right heel to your left.

    What is the Pigeon Pose Step 5
    What is the Pigeon Pose Step 5
  • Stay in this pose and breath.
  • If you can, lower your upper body and lean on your forearms or lay your forehead on your hands.
    What is the Pigeon Pose Step 6
    What is the Pigeon Pose Step 6

    What is the Pigeon Pose Step 7
    What is the Pigeon Pose Step 7
  • To get out of this pose you can go back to all fours or through Downward-Facing-Dog repeat on the other leg.

Beginners Tips

If you feel that your hip is very tense and you find it very hard to stay calm in this pose, you can use a blanket to place under your buttocks to create more support for your hip.

What is the Pigeon Pose Step Beginners Tip
What is the Pigeon Pose Step Beginners Tip

Don’t try to overdo this pose, if you feel that you cannot place your head on the ground that is totally fine! Do whatever your body allows you, listen to your body and respect it. You will see that as time passes this pose will become easier and you will feel the change in the way you feel when you walk, run or do any other sort of exercise.

Try to keep your body steady and do not tilt to your outer hip and try to keep balance. If you have any knee or ankle injuries please consult with your doctor before trying any new poses.

Benefits of The Pigeon Pose

This pose is wonderful for stretching the hips and creating more flexibility, it also stretches the thighs, abdomen, neck, shoulders and chest. Releases any tension that your hips have been accumulating from sitting on a chair for most of the day.

This pose may be difficult for some, every one of us has a different level of flexibility so you can modify this pose and find the posture that feels the best to you. When you stay focused on the breath it helps calm the mind and relax.

When To Do The Pigeon Pose

You can do this pose during your morning yoga routine, I usually love to do yoga in the morning but you can also try this pose separately from any yoga sequence. You can do this pose after a good workout or if you’ve just come back from running or cycling.

Would You Try The Pigeon Pose?

I would love to know if you have ever tried this pose before and if not, would you like to try it in the future?

Please let me know in the comment box bellow and I will be happy to reply.


6 thoughts on “What is The Pigeon Pose – 7 Easy Steps”

  1. Hi Paulina,

    Love the way you presented this pose. I learned about Pigeon Pose about a year ago, when I was taking a yoga class at my local gym. The instructor (though I really enjoyed her class and teaching style) presented this particular pose in a way that made it sound super difficult. When we finally did it, it was far easier than I expected. Honestly, too easy. Is this the norm? Is there a more difficult pose that solves similar issues?



    1. Hi JaemiO,
      Every yoga pose is different and we all have different limitations, so every pose has it’s modifications and if someone feels that it is too easy or too difficult to stay in this pose they can use a prop, like a yoga block or a strap, or simply modify and move within the pose to a better position. Yoga has many health benefits and everyone can do it, there is no need to be flexible to try and practice yoga, even as little as 10 minutes!
      Paulin 🙂

  2. This is a lot harder than it looks in your pictures, I found it very difficult especially part 7 and I felt very uncomfortable, probably because I don’t exercise much and am not flexible like you. But I am interested in releasing the tension in my body because I do sit in front of a computer all day too, I feel tensions in my back instead of my hip. Almost every day I feel like my whole back and lower neck area needs a big thorough crack that I just cannot reach, and it’s driving me crazy. Do you know of any poses that releases back tensions? Thank you

    1. Hey Kent, I’m happy that you tried the pose and don’t worry about steps 6 and 7 because they are not for a beginner’s level, you can feel very proud of yourself for completing all 5 steps! 🙂
      For back pain you can try The Bridge Pose and The Cobra Pose, both are great for relieving back pain. Don’t worry if you can’t get the posture to look exactly like in the photos, what is important is that you listen to your body and feel a good stretch, you don’t have to go all the way, find a spot that feels good on your back and stay there.
      In yoga, you should always feel a good stretch and never pain, if you ever feel pain then back out of the pose and try to modify it or choose a different pose.
      I hope this will help you and I will love to hear if it helped 🙂

  3. This a beautifully presented and well explained post. As someone who has not yet practised yoga, this particular pose looks a little advanced. Do you have any plans to offer advice to complete beginners?

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