Pose library · Eka Pada Rajakapotasana · reviewed by a teacher
Pigeon Pose (Eka Pada Rajakapotasana)
Eka means one, pada means foot or leg, raja means king, kapota means pigeon and asana means posture: one-legged king pigeon posture. The full classical version is a deep backbend; the forward-folded version most classes teach is usually just called Pigeon, and in Yin it is known as Sleeping Swan.
Pronunciation and meaning
Eka Pada Rajakapotasana: AY-kuh PAH-duh RAH-juh-kah-poh-TAHS-uh-nuh. Take it in three parts: eka pada, raja, kapotasana.
Eka means one, pada means foot or leg, raja means king, kapota means pigeon and asana means posture: one-legged king pigeon posture. The full classical version is a deep backbend; the forward-folded version most classes teach is usually just called Pigeon, and in Yin it is known as Sleeping Swan.
How to do Pigeon Pose
- Start in Downward-Facing Dog or on hands and knees.
- Bring the right knee forward behind the right wrist and set the right shin down at an angle, with the right foot somewhere in front of the left hip.
- Slide the left leg straight back with the top of the foot on the mat, and check that it points directly behind you rather than out to the side.
- Level the hips by drawing the right hip back and the left hip forward. If the right hip hangs in the air, put a block or bolster under it now.
- Stay upright on your hands for a few breaths, then walk the hands forward and lower onto the forearms or a bolster if the knee feels comfortable.
- Hold for five to ten breaths, or a few minutes in Yin, then press back up, tuck the back toes and return to all fours before switching sides.
Teacher's note from Joahnna Lee
“The front knee is the boss here. Any sharp feeling in or around it means we change the shape, however good the hip stretch feels.”
“Flex the front foot gently so the ankle stays in line and the knee is protected.”
“Fill the space under the front hip with support. Your body can only let go when it is not holding itself up.”
Make it easier
- Draw the front heel closer to the back hip so the shin angle is less steep and the knee is happier.
- Place a block, folded blanket or bolster under the front hip so the pelvis stays level.
- Try Figure Four on your back, with one ankle crossed over the opposite knee, if the knees do not like kneeling.
- Keep the torso upright on the hands rather than folding forward.
Pregnancy and after birth
Pregnancy. Adapt. Keep the torso upright with generous support under the front hip, or do Figure Four seated on a chair instead. Do not fold forward onto the belly, keep the stretch mild, and check with your OB or midwife before you start.
After birth. Adapt. When your doctor or midwife has cleared you to exercise, start with supported, upright Pigeon or Figure Four on your back. The pelvis can feel unfamiliar for some time after birth, so stay well inside a comfortable stretch.
For more on practising through pregnancy, see Joahnna Lee Yoga.
Common mistakes
- Letting the front hip hang in the air so the whole body tilts to one side.
- Forcing the front shin parallel to the top of the mat before the hips are ready, which twists the knee.
- Letting the back leg angle out to the side instead of pointing straight behind.
Pigeon is one of the most requested hip stretches, and one of the easiest to do badly, because it is tempting to sink into it whatever the knee is saying. Props make most of the difference.
In Yin yoga the setup comes first: a block or a folded blanket under the front hip, so the knee stays quiet while you stay. Pigeon also earns its place in a safe progression towards the front splits, because a tight outer hip twists the pelvis on the way down.
Another outer-hip stretch, gentler on some knees, is Cow Face Pose, Gomukhasana, sitting with the knees stacked.
Lifting the chest and reaching back for the back foot turns this shape into King Pigeon Pose, the full backbend version. A deep lunge that warms the same hips first is Lizard Pose, with the foot outside the hand. To balance the stretch with strength, try the bridges and clamshells in these hip exercises for strong, steady hips.
Pigeon Pose questions
Why does pigeon pose hurt my knee?
Usually the hip cannot yet rotate as far as the shape asks, so the knee twists instead. Bring the front heel closer to you, put a block under the front hip and flex the foot. If it still hurts, switch to Figure Four on your back.
How long should I hold pigeon pose?
In a flowing class, five to ten breaths is typical. In Yin it may be three to five minutes with plenty of support. Come out sooner if the knee or lower back complains.
Why is pigeon pose so intense?
The front hip turns out a long way while the weight of your body presses down on it, so the outer hip and buttock get a strong stretch, and the back leg stretches the front of the other hip at the same time. A block or folded blanket under the front hip takes much of that weight and makes the pose kinder.
What can you do instead of pigeon pose?
Lie on your back and cross one ankle over the opposite knee for a figure four, drawing the legs towards you. You can also do a seated figure four on a chair. Both reach the same outer hip and buttock with far less load on the front knee.