Seated · intermediate

Pigeon Pose

Eka Pada Rajakapotasana

The deep outer-hip opener everyone asks for — and the pose most often forced by people whose hips aren't ready.

Pigeon Pose Photograph coming soon

A rigged MakeHuman figure animated into Pigeon Pose from this guide's own alignment cues — not a photo or scan of a real instructor. Same avatar as Mountain Pose and Downward Dog. Front shin across the mat and the back leg long behind, entered from sitting rather than dropped into place. Built with MPFB2 from the MakeHuman community CC0 system assets.

How to do it

  1. From hands and knees, bring one knee forward behind the wrist, shin angled across.
  2. Extend the back leg straight behind, hips as level as you can make them.
  3. Support the front hip with a blanket or block so the pelvis stays even.
  4. Stay upright, or fold forward over the front leg.

Why it helps

  • Opens the outer hip and glute of the front leg
  • Lengthens the hip flexor of the back leg
  • Often relieves the tightness runners feel in the glute

Common mistakes

  • Letting the pelvis collapse to one side, which turns a hip stretch into a lower-back strain.
  • Pushing depth when the front knee complains.

Before you try it

  • Stop at any knee pain — the front knee is vulnerable here. Reclined Figure-Four is the safer alternative.

This is general information, not medical advice. If you're working with an injury, a health condition, or you're pregnant, check with a doctor or physical therapist and tell your teacher before class.

Make it easier

  • Folded blanket under the front hip.
  • Reclined Figure-Four instead, on the back.
  • Front shin closer to the body, less angled.

Where this pose shows up

Styles yin restorative

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