Gaze ahead, chin levelChest lifts, ribs knitFront shinShoulders softBack legPigeon Pose
Eka Pāda Rājakapotāsana (préparation)
Read what the gnome says
Pigeon Pose! From all fours, slide one knee forward behind the wrist, shin angled, back leg long. Square the hips, lift the chest, then fold over the front shin. Support the hip with a blanket. Don't let the knee twist. Breathe, then switch. Cooing gnome.
Works on Glutes · Piriformis · Hip flexors
How to do it
- From Downward Dog or all fours, slide one knee forward behind the same-side wrist, shin angled across.
- Slide the back leg long behind you, hips square and level.
- Lengthen the spine, lift the chest and hold, or fold forward over the front shin; switch sides.
Common mistakes
- Don’t force the front shin parallel to the mat.
- Don’t let the front hip hover: place a blanket under it.
- Don’t twist the back knee.
Benefits
- Releases tight hips and outer thighs.
- Eases stiffness from sitting and walking.
- A calm, grounding shape to breathe in.
Take care: Go easy or skip if you have knee or hip pain. Support the knees with a cushion or block and stop if you feel sharp pain.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Hips
Cow Face PoseIntermediate
Deer PoseIntermediate
Fire Log (Double Pigeon)Intermediate
Frog Pose (hip opener)Intermediate
Lizard PoseIntermediate
Low Lunge with Quadriceps StretchIntermediate
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