PIGEON POSE (Pada Kapotasana)📣

In this practice

Key teachings

• Understanding hip mobility and range of motion
• Anatomy of hip external rotation, internal rotation, and extension
• Safe and aligned practice of deep hip openers
• Awareness of anatomical acronyms like FABER

Ideal for

• Individuals with tight hips
• Practitioners seeking to improve hip mobility
• Those with an intermediate to advanced yoga practice
• Anyone interested in anatomical insights of yoga poses

Lesson

Instructions

The pigeon pose is a hip-opening forward bend and one of the most popular yoga poses. This pose requires high mobility in the hip joint, especially external rotation.

Practitioners with a suitable natural structure and enhanced flexibility (Like our model @ericarinyoga :) can perform it relatively easily. Still, in most cases, practitioners will find it difficult to perform because of limited hip range of motion.

Helps to address tightness in your hip internal rotation muscles or to release capsular restriction.

Improves hip extension range of motion by lengthening the Iliopsoas muscle, (the primary hip flexor connecting the torso and legs).

Did you know the movement of the front hip is also called FABER? It is an acronym for - Flexion Abduction External Rotation

📝 You should start by performing this stretch gently, and try to distribute your weight evenly between both hips while keeping them squared towards the ground - this way you avoid placing too much weight on your knee.

Want to learn more about how to avoid putting high loads on your knee? Check out our Yoga app ➡️ Pigeon pose ➡️ Common problems.

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The Muscle and Motion team

Steps

• Pigeon Pose (Pada Kapotasana)
• Proper hip alignment in seated poses
• Gentle stretching for hip release

Benefits

• Addresses tightness in hip internal rotation muscles
• Releases hip capsular restriction
• Improves hip extension range of motion
• Lengthens the Iliopsoas muscle
• Increases overall hip flexibility