Chair Pigeon Pose

Eka Pāda Rājakapotāsana (chair)

Works on Glutes · Hip rotators · Outer thigh

How to do it

1. Sit tall on a chair with the feet flat.
2. Cross one ankle over the opposite thigh, just above the knee, flexing the foot.
3. Hinge forward from the hips with a long spine until you feel the stretch; breathe and switch sides.

To come out, lift the torso with a long spine, then place the foot back on the floor.

Common mistakes

• Don’t round the back to go deeper.
• Don’t let the crossed knee twist.
• Don’t push the knee down with the hand.

Benefits

• A hip opener that fits an office or a gentle class.
• Eases tight hips and sciatic-like tension.
• Needs no floor or special flexibility.

Make it easier or different

• Easier: stay upright and just cross the ankle.
• Deeper: lean forward further with a long spine.
• Knee tension: rest the foot on a stool instead.

Take care: Go easy with knee or hip replacements and recent hip injuries. Stop if the knee feels pinching.

Suggest a correction

What next

Chair-Seated Figure Four Beginner Chair-Seated Forward Fold Beginner

Not medical advice. Ease off if anything feels sharp or wrong.

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