Pigeon Pose for Beginners | Do’s & Don'ts of Eka Pada Kapotasana | Arhanta Yoga

In this practice

Key teachings

• Mindfulness and listening to your body
• Importance of correct alignment for safety
• Using props for support and accessibility
• Gentle and mindful approach to deep stretches

Ideal for

• Beginners learning Pigeon Pose
• Experienced practitioners refining alignment
• Individuals with hip tightness
• Those seeking deep hip opening

Lesson

Instructions

Pigeon Pose is highly effective for working through tension in your hips, groin and lower back. Plus, it offers a healing release for your mind and improves strength and flexibility.

For both beginners and experienced practitioners, it’s important to approach this pose gently and mindfully. Ease into this stretch slowly and remember to breathe and listen to your body. If you struggle to square your hips, relieve the pressure by placing a pillow or blanket under the buttock that’s lifting.

Do not place your right (front) knee in the middle of your hands! If you do that, you won’t achieve a steady base for the next steps of the pose. Also, do not try to bring your front shin parallel to the mat, unless you can easily square your pelvis in the above-described steps and don’t feel any stretch in your right buttock.

You can discover more Pigeon Pose yoga tips in our blog: How to Practice Pigeon Pose for All Levels of Mobility in our blog. Read more here:

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Steps

• Pigeon Pose (Eka Pada Kapotasana)
• Modifications for hip squaring
• Breathing awareness during stretching

Benefits

• Releasing tension in hips, groin, and lower back
• Healing release for the mind
• Improving strength and flexibility
• Stress reduction
• Increased body awareness