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Pigeon Pose (Eka Pada Rajakapotasana)

Elisha in Pigeon Pose (Eka Pada Rajakapotasana), front shin across the mat, back leg extended, torso upright with hands on the floor
The hips hold everything, let them go.

Pigeon Pose is one of the most beloved hip openers in yoga, offering a deep stretch to the outer hip, glute, and hip rotators of the front leg, while stretching the hip flexor of the back leg. It's the kind of pose people often say "I need this" the moment they come into it. For those with tight hips (which is most of us), Pigeon Pose can feel intense, but breathing through the sensation gradually unlocks remarkable openness.


How to Practice Pigeon Pose (Eka Pada Rajakapotasana)

  1. From Downward Dog or Three-Legged Dog, bring your right knee forward toward your right wrist.

  2. Lower your right shin to the mat at an angle, the closer your shin is to parallel with the front of the mat, the more intense the stretch.

  3. Slide your left leg straight back behind you.

  4. Lower your hips toward the mat, keeping them as square as possible.

  5. Stay upright on your hands or lower your forearms to the mat (or fold completely forward for Sleeping Pigeon).

  6. Hold for 8-10 breaths, then switch sides.


Modifications & Variations

  • Blanket or block under hip: Place a folded blanket or block under the hip of your front leg if it doesn't reach the mat, this prevents collapsing to one side and protects the knee.

  • Reclined Pigeon (Figure-4): Lie on your back and cross your right ankle over your left thigh, flexing your right foot. This gives you the same outer hip stretch with no pressure on the knee, a great beginner alternative.

  • Narrow the angle: A more acute angle of the front shin (foot closer to the groin) is gentler; a wider angle (shin more parallel to mat) is more intense.


Bring Your Practice to Life


A large group of yoga students practicing on the grass in Golden Gate Park on a sunny day, with trees and a blue sky in the background

Free Yoga in Golden Gate Park


Every summer I teach free outdoor classes at the Whale's Tail in Golden Gate Park, June through October. Bring your mat, bring a friend, and meet me on the grass.


Elisha seated in meditation on an open-air wooden yoga shala, surrounded by tall wooden posts, with a misty lake and mountain range visible in the background at sunrise

Yoga Retreats Around the World


Ready to go deeper? I lead small-group retreats in some of the most beautiful places on earth. A few days of practice, good food, and real rest can change everything.



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