How to Do Pigeon Pose: 3 Pigeon Pose Modifications

The classic pigeon pose, sometimes referred to as Kapotasana, is a hip-opening yoga stretch performed on the floor, usually on a mat or towel. This yoga pose works the external rotation of your legs and stretches your psoas, a pair of muscles that run from your lumbar spine to your groin. The pigeon pose has a few forms, which include beginner variations and more advanced versions.

The pigeon pose has many benefits, such as:

1. 1. Increases range of motion. The pigeon pose and its variants are hip openers that can increase your flexibility, especially of the femur in your hip socket. The pigeon pose can help prepare the body for backbends and other advanced moves that require a higher range of motion.
2. 2. Stretches the hips. The pigeon pose stretches the hip flexors on the front of the thigh and pelvis, including the psoas. The pose also stretches your hip rotators on the back and side of the pelvis, including the piriformis.
3. 3. Improves posture. The pigeon pose can improve your posture, which can help alleviate sciatica and reduce stiffness brought on by sitting or emotional stress.

Consult a doctor before performing pigeon pose or any new exercise routine, especially if you have a history of neck, back, or shoulder issues. Here’s how to perform pigeon pose:

1. 1. Get into the starting position. Start in either a tabletop or downward-facing dog position with your palms planted on the ground.
2. 2. Position your legs. Slowly draw your left knee towards your chest and left hand, bending at the knee, so your shin sits at either a 45- or 90-degree angle with the front of your mat. Rotate the top of your left foot so that it sits behind the right wrist.
3. 3. Stretch. With your left knee positioned next to your left hand and the top of your left foot behind your right wrist, straighten your right leg so that it lies flat against the mat. The toes of your back foot should be either tucked or pointed behind you. Straighten and lengthen your spine and neck, then hold, looking forward. After a few seconds, return to the starting position and switch legs.

Yogis should always move slowly, getting their bodies into the correct position to practice a posture or stretch. Here are some tips for performing pigeon pose:

1. 1. Keep your hips square. Whether your front knee and shin are perpendicular or parallel to the front of the mat, keep your hips square to prevent overstretching. Avoid letting your outer hip collapse (where the thigh of the bent leg sits flat against the ground). If you need to, use a folded blanket to keep your hips propped up properly.
2. 2. Move your shin before lowering your body. Some yogis bring their knees in towards their hands but lower their bodies before their shins are in the correct position and wind up sitting on their feet. When bringing your knee towards your hand, lay your shin across the mat to avoid sitting on your foot.
3. 3. Avoid forcing movements. If you can’t stretch far, give it time. Your shin doesn’t need to be parallel with the front of the mat, and your back leg doesn’t have to lie flat and straight against the ground for you to receive the benefits of pigeon pose. You can always make slight modifications to make the pose a little easier.

There are a few different variants of the pigeon pose, usually reserved for more experienced yogis with a higher range of motion:

1. 1. One-legged king pigeon pose (Eka Pada Rajakapotasana): In this advanced version, the yogi starts in a general pigeon pose, with the front leg bent at the knee and the shin angled against the front of the mat. Your back leg should be flat against the ground with your toes pointed behind you. Once you’re in position, open your hips and rotate your upper body towards your back leg, bending it at the knee. Grab the outside of that foot with the hand on the same side of the body, and pull it inwards. Turn back towards the front of your mat while holding the outside of your foot, lifting your elbow up and overhead. Add your other hand to the foot grab so that both hands are now holding your foot with elbows up. Keep your chest high, kick the foot back, and look up to finish the pose.
2. 2. Backbend (Kapotasana): Kapotasana is another advanced variant of the pigeon pose. Start with both knees on the ground, keeping them planted as you perform a backbend, which should end with your head reaching the ground (like a deep, seated wheel pose). You can also start by lying on your back and bending your knees so that your feet come up alongside your buttocks. Extend both arms so that they are above your head and flush against the ground, then roll your hands beneath your shoulders so that you can hoist your body up into a backbend position. With your hips lifted, the top of your head should touch the ground, so your eyes are looking forward, and your fingertips point toward your toes. Straighten your elbows and slowly start walking your hands toward your feet so that your body makes a complete circle in the backbend position.
3. 3. Reclining pigeon pose (Supta Kapotasana): You can perform this pigeon pose variation from the lying position. Start with your knees bent, and feet planted flat on the ground. Take one leg and fold the ankle over the opposite knee so that your bent leg forms a triangle with the other thigh (your heel should be resting on top of the knee, not digging in). Then, take both of your hands and wrap them around that same thigh, gently pulling it towards your chest.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Yoga poses may be modified based on your individual needs.

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