Pigeon pose, also known as Kapotasana in Sanskrit, is an important hip-opening posture in yoga. This pose stretches the hips, groin and thigh muscles while also stimulating the abdominal organs.
When performed correctly, pigeon pose can bring tremendous benefits for improved flexibility, range of motion and relief from sciatica or lower back pain. However, improper technique can put undue strain on the knees and hips. This is why it’s crucial to learn proper alignment before incorporating pigeon pose into your yoga practice.
This comprehensive guide will teach you how to do pigeon pose safely, along with beginner-friendly modifications, advanced variations, warm-up stretches and complementary poses.
What is Pigeon Pose?
Pigeon pose is a seated forward bend that targets the hip flexors, gluteal muscles and sciatic nerve. The Sanskrit name for pigeon pose is Kapotasana { “kapota” (means “pigeon”) and “asana” (means “pose”). So, Kapotasana literally means “pigeon pose”}.
To get into pigeon pose, you start in a low lunge position with one leg stretched out behind you. The front leg is then brought towards the wrist at a 90 degree angle, with the shin parallel to the front of your mat. As you hinge forward from the hips, you feel an intense stretch in the hip and thigh of your front leg.
Traditionally, pigeon pose was used in yoga to open up tight hips and improve flexibility for meditative postures that required extended sitting. However, it’s now considered an essential pose for all-round hip mobility.
Regular practice stimulates the abdominal organs, improves posture and spinal flexibility. It also helps relieve sciatica by releasing tension in the piriformis muscle of the butt.
Step-By-Step Instructions for Proper Alignment
Follow these step-by-step cues to ensure correct form in pigeon pose:
- Start in Downward Facing Dog pose. Inhale and lift your right leg up behind you.
- Exhale and bring your right knee forward towards your right wrist. Allow the right foot to slide through.
- Your right shin should now be at a 90 degree angle to the front of your mat. Straighten the back left leg with toes pointed down.
- Ensure your right foot is flexed with toes pointing straight back. Keep the outer edge of the right foot pressing down.
- Walk your hands forward until they align under your shoulders. Keep your hips squared to the front.
- As you exhale, hinge forward at the hips while keeping your back straight. Avoid rounding your spine.
- Fold your torso down over your front leg as far as feels comfortable. Relax your neck and shoulders.
- Hold for 5-8 breaths. To release, slowly walk your hands back and return to Downward Facing Dog.
- Repeat on the left side, bringing your left knee forward and right leg back.
Aim to keep your hips squared to the front throughout the pose. Push your sitting bones back to open up the front of the hips. Flexing the foot protects the knee joint.
Common Mistakes to Avoid
It’s easy to strain your knees or hips in pigeon pose if the alignment is off. Here are some common mistakes to look out for:
- Rounded Back
Collapsing onto your front leg with a rounded back places strain on the spine. Engage your core to maintain a neutral spine.
- Crooked Hips
The hips should stay squared to the front in pigeon pose. If the back hip is raised, use cushions to bring the hips level and centered.
- Foot Not Flexed
With the foot flexed, the knee can hinge properly. Turning the toes down overstretches the knee.
- Knee Too Close to Wrist
Bring your shin parallel to the front edge of the mat rather than hugging the knee inward. This prevents hyperextension of the knee.
- Overarching the Back
Overarching or over-extending your back can compress the spine. Keep a gentle concave curve in your lower back.
Beginner Modifications for Support
If you feel any pinching in the front hip or strain in the knees, try these modifications to make pigeon pose more comfortable:
- Prop Under Front Hip
Placing a folded blanket or block under your hip can help take pressure off the hip joint.
- Strap Around Front Foot
Looping a strap around the arch of your foot helps keep the hip opener safe for tight hips.
- Cushion Under Back Knee
Resting the back knee on a cushion prevents excessive pressure on the kneeling leg.
- Reclined Pigeon Pose
Lying on your back with legs in a figure 4 shape is a gentle hip stretch. Use bolsters under the knees for support.
- Seated Variation
Those with knee injuries can try seated pigeon by bending just the front knee and keeping the back leg straight.
- Chair Support
Sitting sideways in a chair and crossing one ankle over the opposite knee targets the hips without putting pressure on the knees.
Advanced Variations for a Deeper Stretch
Once you’ve mastered the correct form, try these challenging variations to go deeper:
- King Pigeon Pose
Fold your back leg in front of you while keeping your hips squared. Use a strap around the foot if the back knee lifts.
- One-Legged Pigeon
Fold your torso over the front leg while extending the back leg straight behind you. Keep the raised leg active.
- Mermaid Pose
From pigeon pose, reach back and grab the back foot with your hand. Keep your hips stacked as you fold deeper.
- Straddle Pigeon Pose
Slide both legs out to the side with your torso folded forward. This variation intensely opens the inner thighs.
- Supported Backbend
Place a block behind your hips and lift your chest while keeping the hips anchored. This expands the front of the hips.
Physical Benefits of Practicing Pigeon Pose
When performed with proper technique, pigeon pose offers tremendous benefits:
- Increases Flexibility of Hip Flexors
The deep hip flexor stretch allows more range of motion through extended sitting or activities like high kicks and splits.
- Alleviates Sciatic and Piriformis Pain
Sciatic pain from a tight piriformis muscle is relieved by externally rotating and stretching the buttocks in pigeon pose.
- Improves Hip Mobility
All parts of the hip joint – the socket, ball and surrounding muscles – are mobilized through the broad range of motion.
- Strengthens Surrounding Muscles
Muscles that support and control the hip joint like the gluteals, quads and hip adductors are strengthened through this pose.
- Relieves Tight Hips
Tight, stiff hips that limit your mobility are gently stretched and relaxed in pigeon pose.
- Reduces Lower Back Ache
Pressure is taken off the sacrum and lumbar spine which can reduce lower back pain.
- Enhances Digestion
Twisting gently massages the abdominal organs, stimulating digestion. Stress relief also aids gut health.
- Releases Tension in Inner Thighs
The broad hip opening releases chronically tight, tense inner thigh adductors.
- Prepares for Meditative Poses
Better hip flexibility allows you to sit cross legged for pranayama, meditation and other seated yoga poses.
- Improves Posture
Releasing tight hips and strengthening the core helps reduce slouching and swayback postural imbalances.
The benefits are most pronounced with regular practice. Even getting into pigeon pose a few days a week will improve flexibility over time.
Warm Up Your Hips First
Since pigeon pose requires broad external rotation of the hips, it’s crucial to warm up the area first.
Never force your body into intense stretches when the muscles are cold. Here are some preparatory poses:
- Child’s Pose
Starting your practice in child’s pose help lengthens tight hips and lower back muscles. Hold for 5-8 breaths.
- Downward Facing Dog
The inverted ‘V’ shape gently opens the hips while building strength through the legs and core.
- Low Lunge
Lunge stretches prime the hip flexors. Rotate the back knee in and out to prep the hips.
- Lizard Lunge
Lowering down onto your forearms in this lunge intensely targets the hip flexors.
- Half Pigeon Pose
A gentle preparatory stretch, bring one knee behind the other in a figure 4 shape.
- Frog Pose
The wide-legged kneeling stretch opens the groin and inner thighs.
- Butterfly Pose
Sit upright with the soles of your feet together. Flap your legs open and closed like butterfly wings.
- Bridge Pose
Lying on your back, press your feet down to lift your hips. This strengthens the glutes, hamstrings and spinal muscles.
Aim to spend at least 5 minutes warming up before coming into full pigeon pose. Moving slowly helps make the deeper stretches safer.
Complementary Poses for a Well-Rounded Practice
Balancing your yoga practice with a variety of poses prevents overstretching any one area of the body.
After an intense hip opener like pigeon, it’s advisable to do some gentle counter-stretches:
- Child’s Pose
Come back to child’s pose between sides of pigeon to release the hips and lower back.
- Seated Forward Bend
From staff pose, hinge forward at the hips to stretch the hamstrings and lower back.
- Bridge Pose
Lying on your back, lift your hips up into a bridge to activate the glutes.
- Happy Baby Pose
Lying on your back, hold the outer edges of your feet and open your knees wide to stretch the hips and groin.
- Spine Twist
Lying on your back, drop both knees to one side keeping them stacked. Switch sides to unwind the spine.
- Legs Up the Wall
Invert the legs against a wall to encourage circulation and calm the nervous system after deep stretches.
- Savasana
Always end your practice with final relaxation in savasana, allowing your body to integrate the benefits of the poses.
Who Should Avoid Pigeon Pose?
While generally safe, pigeon pose isn’t suitable for everyone. Avoid this pose if you have:
- Hip replacement or injury: The external rotation can aggravate hip injuries.
- Knee injury: People with sensitive or injured knees may experience discomfort or strain in pigeon pose.
- Pregnancy: As the belly grows, folding forward compresses the abdomen. Opt for open hip poses instead.
- Sciatica: If the sciatic nerve is severely compressed, the stretch could exacerbate pain temporarily.
- Back injury: Pigeon pose requires extreme flexion which can aggravate certain back conditions.
Talk to your doctor or yoga teacher if you have any of these conditions before attempting pigeon pose. There are always alternatives like thread the needle pose or eye of the needle pose which provide a similar stretch.
Easing Into the Pose Gently
For most beginners, pigeon pose will feel very intense at first! Here are some tips for making the stretch more gentle until you build up flexibility:
- Use props like blocks and blankets to support your hips and release weight off the front leg.
- Place the front shin further away from your hips to decrease the degree of stretch.
- Keep your back toes tucked rather than pointed for support and to protect your knee.
- Rest your forehead on a fist, cushion or folded blanket to avoid rounding your back.
- Try the half pigeon modification with the back knee down first.
- Focus on relaxing through the hips and thigh muscles – avoid forcing the stretch with cold muscles.
Give yourself permission to ease in slowly. With regular practice, your body will gradually open up to allow a deeper stretch.
Yoga Sequence to Practice Pigeon Pose
Want to incorporate pigeon pose into a balanced yoga sequence? Try this flow:
- Child’s Pose: Come to your knees, big toes touching, as you sit your hips back to your heels. Reach your arms long, forehead down. Hold 5 breaths.
- Downward Facing Dog: Lift your hips up and back to come into an inverted ‘V’ shape. Pedal your legs out to warm up. Hold for 5 breaths.
- Low Lunge: Step your right foot forward between your hands, left knee down. Anchor through your legs as you lift your chest. Hold for 3 breaths each side.
- Half Pigeon Pose: From low lunge, bring your right shin parallel to the front edge of your mat. Stay for 5 breaths.
- Pigeon Pose: Lower your torso towards the floor, walking your hands forward. Hold for 8-10 breaths.
- Seated Forward Fold: From staff pose, hinge at your hips to fold your torso over your legs. Hold for 5 breaths.
- Bridge Pose: Lying on your back, press your feet down to lift your hips up. Hold 5 breaths.
- Happy Baby Pose: Hold the outer edges of your feet with knees wide and shins vertical. Rock gently side to side.
- Savasana: Close your practice with final relaxation in savasana. Observe the sensations in your body.
Practicing pigeon pose in the context of a full sequence helps prepare the body and provides counterbalances. Flow through rounds of sun salutations first to generate heat in the muscles before diving into hip openers.
Modifying Pigeon Pose for Yoga Students
As a yoga teacher, you may need to provide modifications and prop support for students new to pigeon pose. Here are some tips:
Incorrect Hips
- Have the student feel whether both sitting bones are grounded. If not, add a prop under the lifted hip.
Straining the Back Knee
- Encourage activating the thigh and pressing the top of the foot down to protect the knee.
Rounded Upper Back
- Cue the student to draw their shoulder blades down and engage the core for a neutral spine.
Difficulty Folding Forward
- Suggest separating the shin further from the hips to decrease intensity. Prop their head on a block if unable to lower forehead to the floor.
Uncomfortable Hips
- Allow the use of props like blankets or bolsters under the hips and a strap around the base of the foot for support.
Asymmetry Between Sides
- Advise working towards evenness in stretches by supporting the tighter side with props. Spend more time in the pose on the less open side.
Rather than forcing flexibility, empower students to find comfort and stability within their current range of motion. Remind them to ease into pigeon pose slowly over time.
Combining Pigeon Pose With Other Yoga Practices
The benefits of pigeon pose can be further enhanced when combined with:
- Breathwork: Coordinate the hip folds and releases with deep, conscious breathing. Visualize breathing space into the tense areas.
- Meditation: Use the steady posture to calm your mind, breath and body before sitting still to meditate.
- Yoga Nidra: Pigeon variations like supported backbends are restorative. Practice yoga nidra afterward for deep relaxation.
- Mantra Chanting: Chant soothing mantras like “Om” aloud or silently to yourself during the pose.
- Restorative Yoga: Use bolsters and other supports to completely surrender muscular tension in a restorative pigeon pose.
- Yin Yoga: Holding pigeon and other hip openers for long durations enhances the yin-style benefits.
- Arm Balances: The hip flexibility from pigeon prepares you for arm balances like crow pose or side crow.
Choose what enhances your practice! Hip opening and meditation are natural complements.
Answers to Common Questions About Pigeon Pose
Here are answers to some frequently asked questions:
Should I do pigeon pose every day?
It depends on your experience level. Beginners should do light stretches daily and pigeon pose 2-3 times a week. Those with more experience can work it into their daily practice. Always listen to your body.
Which muscles does pigeon pose stretch?
It primarily targets the hip flexors (psoas and iliacus) along with gluteal muscles, thigh adductors and the piriformis. The lower back receives a gentle stretch too.
Is pigeon pose restorative?
Restorative pigeon variations utilize props to support the body in the pose allowing you to relax without muscular effort. However, the classic pose is active rather than restorative.
Why does my knee hurt in pigeon pose?
Sharp knee pain usually indicates poor alignment – your hips and shin may be misaligned. Bring your right shin more parallel to the front edge of the mat. If pain persists, back out of the pose.
Can I do pigeon pose while pregnant?
It’s generally not recommended during pregnancy as the abdominal compression is too intense. Opt for open hip poses like goddess pose or bound angle pose (Baddha Konasana).
How long should I hold pigeon pose?
Aim for 5-8 breaths on each side when starting out. Over time, you can increase the duration to 1-3 minutes in the pose as your flexibility allows.
Focus on the quality rather than quantity of time spent. Settle in gradually and remember to breathe deeply!
Conclusion
When performed with proper alignment, pigeon pose offers an incredibly deep hip opener unlike any other yoga posture. However, practice this pose mindfully, easing your body into the stretch gently over time.
Use the step-by-step instructions, modifications and warm-ups provided in this guide to set yourself up.
