Pigeon Pose
Pigeon Pose, often taught as half pigeon, is one of the best-known hip openers in yoga. The front leg stretches the outer hip and glutes while the back leg opens the front of the hip. Props make it far more comfortable, and a reclined figure-four stretch gives the same benefits with less load on the knee.
- Level
- Intermediate
- Hold
- 5–10 breaths each side, or 1–3 minutes in a supported, Yin-style version
- Focus
- Outer-hip and glute stretch with a hip-flexor opening
- Steps
- 6 cues · ~1 min
- Support the hip, spare the knee
- Back leg straight behind you
- Soften on the exhale
Step by step
How to do Pigeon Pose
StartStart on all fours in Tabletop, or in Downward-Facing Dog.
- 1
From Tabletop, bring your right knee forward behind your right wrist.
- 2
Angle the right shin across the mat so the right foot sits in front of the left hip. The more the foot tucks towards the hip, the gentler it is on the knee.
- 3
Slide the left leg straight back, with the top of the foot and the knee pointing down to the floor.
- 4
Lower the hips evenly. If the right hip does not reach the floor, slide a folded blanket or block under it so the pelvis stays level.
- 5
Press the fingertips into the floor beside the hips and lift the chest for a few breaths.
- 6
If it feels comfortable, walk the hands forward and rest the forearms, a block or a cushion under the chest. Stay, then repeat on the left side.
- ↩
Coming out. Walk the hands back under the shoulders, tuck the back toes, and lift the hips back to Tabletop or Downward-Facing Dog before switching sides.
Breath
Breathe slowly into the belly and lower back. Let each exhale soften the front hip a little more, without forcing it down.
Focus
Outer-hip and glute stretch with a hip-flexor opening
Why practise it
Stretches the outer hip, glutes and piriformis area of the front leg and the hip flexors of the back leg. It is often used to ease the stiffness that comes from long periods of sitting, running or cycling.
Alignment
Cues & common mistakes
Aim for Keep the pelvis level and square to the front of the mat, supported on a prop if needed. The back leg extends straight behind the hip rather than angling out to the side.
Teacher’s cues
- “Support the hip, spare the knee”
- “Back leg straight behind you”
- “Soften on the exhale”
Watch out for
Letting the pelvis tip onto the front hip so all the weight falls on one side, forcing the front shin parallel to the front of the mat when the hips are not ready, and feeling the stretch in the knee instead of the hip.
Make it yours
Easier, harder, supported
Place a blanket or block under the front hip so the pelvis is level. Keep the front heel close to the opposite hip to reduce the load on the knee. If kneeling or the floor version is uncomfortable, practise Reclined Figure Four on your back: cross the right ankle over the left knee and draw the legs towards you. Standing Figure Four is another option.
- Upright Pigeon with the chest lifted
- Sleeping (forward-folded) Pigeon
- Reclined Figure Four (on the back)
- Full Eka Pada Rajakapotasana with a back bend, for advanced practitioners
- Folded blanket or block under the front hip
- Cushion or bolster under the chest for the forward fold
In a sequence
Where it fits in a flow
Good to know
Questions
Why does Pigeon Pose hurt my knee?
Usually because the hip cannot rotate enough yet, so the twist moves into the knee. Bring the front heel closer to the opposite hip, support the hip with a block, or practise Reclined Figure Four instead.
Should my front shin be parallel to the front of the mat?
Only if your hips are very open. For most people, angling the shin so the foot sits near the opposite hip is safer and still gives a strong stretch.
How long should I hold Pigeon Pose?
Five to ten breaths each side in an active practice. In a slow, supported Yin-style practice you can stay one to three minutes, as long as there is no knee or sharp hip pain.
What is the difference between half pigeon and full pigeon?
Half pigeon is the hip-opening floor shape taught in most classes. Full Eka Pada Rajakapotasana adds a deep back bend, with the back foot drawn towards the head, and is an advanced pose.
Kapota means pigeon and raja means king. The full pose resembles the puffed-out chest of a pigeon; the hip-opening floor version taught in most modern classes is a preparation for it.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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