Pose library›Hip opener
Intermediate · Hip opener

Pigeon Pose
Eka Pada Rajakapotasana

A deep hip-focused posture that benefits from careful setup and generous support.

Instructional illustration of Pigeon Pose
LevelIntermediate
Pose typeHip opener
Primary focusHips, Glutes

How to practice Pigeon Pose

  1. From hands and knees, bring one knee toward the same-side wrist.
  2. Angle the front shin comfortably and extend the back leg.
  3. Square the hips as much as is natural without forcing.
  4. Stay upright or fold forward onto support.

Practice tips

  • Place a bolster under the front hip.
  • A reclined figure-four is an excellent alternative.
Practice note: Avoid pressure or pain in the front knee; use the reclined variation when needed.
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