Eka Pada Rajakapotasana~Pigeon Pose~ February Pose of the Month

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  • From downward facing dog
  • Slide the right knee forward toward your right hand..
  • Slide your left leg back as far as your hips will allow and stay on the ball of the back foot to keep pressure off the knee.
  • Keep your hips square to the floor. If your hips are not square, there will be unnecessary force on your back, and you won’t be able to open the hips to their fullest.
  • Your right thigh should have an external rotation, and your left thigh should have a slight internal rotation.
  • Prepare by rising up on to your finger tips while tucking your tailbone under. Heart center opens and fluffs up like a pigeon.
  • Lower down belly, ribs, chest, and head. Either reach your arms forward or rest them along side your body. ┬áStay for 5 minutes for release.

Benefits of Pigeon Pose

  • Stimulate the internal organs
  • Stretch deep glutes
  • Stretch groins and psoas (a long muscle on the side of your vertebral column and pelvis)
  • Relieve impinged piriformis and alleviate sciatic pain
  • Help with urinary disorders

Pigeon pose elongates the back, opens the hips, groin, hamstrings, and relieves pressure on the lower back and sciatica. Hips hold a fair amount of tension and stress that is not recognized on a regular basis. Pigeon can release such pressures allieviating stress and tension that goes undetected. Opening hips can improve posture, alignment and overall flexibility. Opening hips also release the negative feelings and energy from your system since stress, tension and anxiety are often stored there.

It is a primal response to tighten up when under excessive stress or trauma. This tension releases easily with pigeon pose. This may not be a comfortable pose, however, staying with the discomfort may be transforming.

Be cautious and let you teacher know if you are dealing with any of the following:

A sacroiliac or back injury

An ankle injury

Certain knee injuries

Extreme tightness in the hips


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