Pigeon Pose

In this practice

Key teachings

• Correct knee placement for optimal hip opening in Pigeon Pose
• Importance of modification and propping to suit individual body needs
• Understanding the difference between hip flexion and lateral rotation for effective stretching

Ideal for

• Individuals seeking to improve hip mobility
• Those experiencing tightness in hips, glutes, or lower back
• Practitioners interested in precise alignment for complex poses

Lesson

Instructions

Pigeon pose is a classic hip opener and forward bend combo that hits your hamstrings, glutes, adductors, and deep six muscles all at once. The setup can be a little confusing, particularly the knee placement. But don’t be afraid to prop up and modify to make it work for you.

Steps

• Pigeon Pose (Eka Pada Rajakapotasana)
• Using props (pillows/blocks) for support and modification
• Mindful alignment in hip opening poses

Benefits

• Increases hip flexibility and range of motion
• Releases tension in glutes, hamstrings, and deep hip rotators
• Improves posture and reduces lower back stiffness