Sleeping Pigeon (Sleeping Swan)

Eka Pāda Rājakapotāsana (forward fold)

Read what the gnome says

Sleeping Pigeon! From pigeon pose, fold forward over the front shin, forehead down, arms extended. Square the hips, support the hip with a blanket. Breathe into the hip. Come up slowly, then switch. Sleepy pigeon gnome.

Works on Hip rotators · Glutes · Hip flexors

How to do it

1. From Pigeon Pose, walk the hands forward and lower the chest.
2. Rest the forehead or the forearms down and let the hips sink.
3. Soften the breath and hold; switch sides.

Common mistakes

• Don’t let the front hip float: place a cushion under it.
• Don’t force the front shin parallel.
• Don’t strain the knees.

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.

Suggest a correction

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