Pigeon Pose (Eka Pada Rajakapotasana): Steps, Benefits & How To Do It

Pigeon Pose, or Eka Pada Rajakapotasana, is a deep hip opener where the front leg folds while the back leg extends behind you. It stretches the outer hips, gluteal muscles and hip flexors, and opens the chest in the fuller backbend variation. Approach gradually, keep the knee comfortable, and ease off rather than forcing the stretch. Practised here women-first, in Kolathur.

How to do it

How to do Pigeon Pose, step by step

1
Start in table-top
Begin on hands and knees in a table-top position.
↓ Exhale
2
Bring the knee forward
Slide one knee forward toward the wrist with the shin angled across the mat, and extend the other leg straight back.
↓ Exhale
3
Settle the hips
Settle the hips down level and square, keeping the torso upright over the front shin.
↑ Inhale
4
Rest and switch
Stay upright or fold gently forward to rest, breathing into the hip, then ease back and repeat on the other side.
• Hold

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

Benefits

What Pigeon Pose is good for

✓Deeply opens the outer hips and stretches the gluteal muscles
✓Lengthens the hip flexors and psoas of the extended back leg
✓Stretches the quadriceps and front of the thigh in the back leg
✓Opens the chest and front body in the supported backbend variation
✓Encourages release of tension and a calmer, steadier mind

What it works

Muscles and chakrasbody and energy

Muscles worked

Gluteus muscles
Hip flexors
Psoas
Quadriceps
Pelvic floor
Chest (pectorals)
Core (abdominals)

Brighter violet marks the muscles this pose works most.

Chakras activated

SacralSwadhisthana
RootMuladhara
HeartAnahata

These are traditional energetic associations, not medical claims.

Stay safe

Who should take care

Take particular knee care: keep the front knee comfortable and the foot flexed, and ease off immediately if you feel any pinch or strain in the knee; never force the position.
Avoid or strongly modify with current knee, hip, ankle, lower back or sacroiliac injuries, and during pregnancy, practising only under guidance.
Warm up the hips first and come out slowly; build depth over time rather than pushing into the full stretch.

This is general guidance, not medical advice. If in doubt, check with your doctor.

Keep going

Learn this at Anand Yoga Centre

Practise it properly with Sailaja, who adjusts each person in a small women-only class in Kolathur.

Book on WhatsApp See classes

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.

Questions

Pigeon Pose: common questions

What is Pigeon Pose good for?

Pigeon Pose, or Eka Pada Rajakapotasana, is a deep hip opener that stretches the outer hips, gluteal muscles and hip flexors, and opens the chest in the backbend variation. It is often used to release tightness in the hips and to settle the mind.

How do I protect my knee in Pigeon Pose?

Keep the front foot flexed and the shin closer to parallel with the body rather than forced wide, and place a blanket under the front hip to keep the pelvis level. If you feel any pinch in the knee, ease off at once and never force the position.

Is Pigeon Pose suitable for beginners?

Pigeon is an intermediate hip opener. Beginners can work towards it with support under the front hip, staying upright on the hands, or practising a reclined version. Warm the hips up first and build depth gradually under guidance.

How long should I hold Pigeon Pose?

Hold for around 30 to 60 seconds on each side, breathing slowly so the hip can release, then change sides. Come out gently and avoid staying so long that the knee or hip feels strained.

Who should avoid Pigeon Pose?

Those with current knee, hip, ankle, lower back or sacroiliac injuries, and women who are pregnant, should avoid the full pose or modify it heavily and practise only under the guidance of a teacher. Stop if you feel sharp pain.

Pigeon PoseEka Pada Rajakapotasana