Yoga for Beginners Intro – Part 15 of 20

Pigeon Pose
Also called Single Leg Pigeon Pose
Sanskrit Name: Eka Pada Rajakapotasana
Eka Pada = one leg
Rajakapota = king pigeon

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Yoga for Beginners Intro – Part 15: Pigeon Pose

Also called Single Leg Pigeon Pose
Sanskrit Name: Eka Pada Rajakapotasana
Eka Pada = one leg
Rajakapota = king pigeon

Benefits:

  • Improves flexibility of the hips, thighs and legs
  • Improves pelvic alignment by stretching the hip rotators and hip flexors. Specifically releases the periformis muscle which is often tight in athletes, runners and those who spend a lot of time sitting in chairs
  • Chest opener
  • Strengthens the back
  • Excellent preparation for meditation postures and backbends

Points:

  • Endeavor to keep the pelvis level, square the hips and drop the upper hip towards the floor
  • Extend through the back leg and roll onto the top of the thigh
  • Press the tops of all five toes on the back foot down into the floor
  • You should feel the stretch in the hip and buttock of the bent leg or the thigh and groin on the straight leg side
  • Stay present with the breath and the sensations in the body

Modification:

  • Can place a block or folded blanket under the bent leg hip for support
  • If it hurts your back knee tuck your back toes under
  • If it hurts your front knee make subtle, intuitive adjustments until there is no pain in the joint

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