Pigeon Pose: A Clear Guide to Eka Pada Rajakapotasana
Pigeon Pose is a floor-based yoga position that combines a hip stretch with support from the arms and back leg. Its shape can be adjusted to suit your current comfort and mobility.
What Pigeon Pose means
In the commonly practised version, one leg folds in front of the body while the other extends behind. The torso may stay upright or lean forwards, depending on what feels steady and comfortable.
Eka Pada Rajakapotasana is often translated as One-Legged King Pigeon Pose. Strictly speaking, the full version includes a deeper backbend and the lifted rear foot, while many classes use “Pigeon Pose” for the simpler preparation described here.
Setting up the position
Begin on your hands and knees, then bring one knee forwards towards the same-side wrist. Let the lower leg rest at a comfortable angle rather than forcing the shin to sit parallel with the front of the mat.
Slide the other leg back with the top of the foot facing down. Keep your hips supported and roughly facing forwards, placing folded blankets or yoga blocks beneath the front-leg side if there is a gap between you and the floor.
Finding a useful stretch
Press gently through your hands and lengthen your spine before deciding whether to remain upright. If the position feels spacious enough, you can walk your hands forwards and lower your torso towards the mat without collapsing your weight onto the front hip.
Aim for a manageable stretch around the outer hip or front of the rear hip, not sharp pain or strain in the knee. Come out slowly if you feel pinching, tingling or loss of control, and choose a less demanding seated or lying variation instead.
Fitting it into your routine
Pigeon Pose often feels more accessible after gentle movement, such as walking, easy lunges or a few rounds of controlled yoga poses. Breathe normally and stay only as long as you can maintain a calm, supported position, then repeat on the other side without expecting both sides to match.
If you record exercise alongside food, note the version you used and how it felt rather than treating depth as the main measure of progress. Energy use varies by person and practice style, so a tracking estimate is only a guide rather than a precise result.