Watch

Chapters (6)

Knee pain in pigeon pose? Try this!

Charlie Follows · 0:35

asanameditation

In this practice

Key teachings

  • Safe alignment principles in hip openers
  • Understanding knee mechanics in relation to hip flexibility
  • Importance of props for support and modification

Ideal for

  • Individuals experiencing knee pain in Pigeon Pose
  • Beginners learning safe hip openers
  • Practitioners seeking deeper understanding of anatomy and modifications

Lesson

Steps

  • Modified Pigeon Pose (Eka Pada Rajakapotasana variations)
  • Figure-Four Stretch (Supine or Seated)
  • Use of blocks, blankets, or cushions for support

Benefits

  • Alleviates knee discomfort in hip-opening poses
  • Improves hip external rotation safely
  • Enhances body awareness and injury prevention
  • Offers accessible options for all practitioners
Pigeon Pose

Practice summary

Level
all levels
Duration
10 minutes
Equipment
yoga matyoga block(s)blanket or cushion
Target areas
hips (external rotators)glutesknees (protection and stability)
Energy
calming

More practice

20 Min Vinyasa Yoga Flow | Full Body Yoga for Strength & FlexibilityCharlie Follows · 22:2030-Minute Vinyasa Yoga Practice: Early Morning Flow - Yoga With Charlie FollowsCharlie Follows · 28:11Before you start yoga you need to know this!Charlie Follows · 0:16How to modify yoga poses for lower back painCharlie Follows · 0:59Knee pain in child’s pose? Try thisCharlie Follows · 0:16The fastest way to progress at YogaCharlie Follows · 0:12Want to do creative yoga flows? Try this!Charlie Follows · 0:24What to expect from your first yoga classCharlie Follows · 0:58