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