Supported Pigeon Pose

Salamba Eka Pāda Rājakapotāsana

Works on Glutes · Hip rotators · Hip flexors

How to do it

1. From hands and knees, bring one knee forward behind the wrist and extend the other leg back.
2. Place a bolster or folded blankets under the front hip and thigh, so the hips stay level.
3. Fold forward over the support, rest the forearms or forehead and breathe; come up with care and switch sides.

To come out, press the hands down, tuck the back toes and step back to hands and knees.

Common mistakes

• Don’t let the front knee twist: flex the foot.
• Don’t sag onto one hip: add more support.
• Don’t push into sharp knee pain.

Benefits

• A deep hip opener that you can hold without effort.
• Releases tension in the hips and lower back.
• Calms the nervous system.

Make it easier or different

• Easier: lie on the back and take Figure 4 instead.
• Knee tension: bring the front foot closer to the hip.
• More support: stack the blankets higher.

Take care: Go easy with knee or sacroiliac pain. Skip the pose if the front knee hurts at any height of support.

Suggest a correction

What next

Pigeon Pose Intermediate Child's Pose Beginner

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

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• Chair Pigeon PoseBeginner
• Chair-Seated Figure FourBeginner
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• Eye of the Needle (Reclined Figure-4)Beginner
• Garland Pose (Yogi Squat)Beginner