Yoga poses

Pigeon pose (eka pada rajakapotasana): technique and common mistakes

Pigeon is a pose with one leg bent in front and the other stretched behind, while the torso folds forward over the front leg. It stretches the outer hip and the buttock, and for beginners there is a gentler version: figure four lying on the back.

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At a glance
  • Sanskrit: eka pāda rājakapotāsana (often used for the prep version too; the gentle lying version is figure four)
  • Level: for beginners in the lying version; on the floor, take care
  • What it trains: mobility of the hips and attention to the breath

Pose outline

Pose outline: Pigeon pose: Enter from hands and knees → Knee and foot → Pelvis → Torso → Exit to hands and knees
  1. Enter from hands and knees. The knee moves towards the hand and the shin rests across the mat
  2. Knee and foot. The foot is active, the knee pain-free, the shin roughly parallel to the edge of the mat
  3. Pelvis. The pelvis is level and rests on the floor or a support, with the weight shared
  4. Torso. The torso stays long, then folds forward slowly
  5. Exit to hands and knees. Press the hands down, lift the hips and return to hands and knees

What to look at

  • Feet. The front foot stays active with the toes pulled towards the knee, which is usually easier on the knee. The back leg is stretched out with the top of the foot on the floor.
  • Knees. The front knee should not hurt. If the sensation is sharp or the knee twists, come out of the pose or choose the lying figure-four.
  • Pelvis. Try to keep the pelvis level. If it tilts heavily and hangs in the air, slip a block or a folded blanket under it.
  • Back. The torso is long. First lengthen forward, then, if it feels comfortable, fold lower without rounding the back much.
  • Shoulders. Down away from the ears. The hands rest on the floor or a block and the shoulders do not creep up.
  • Neck and gaze. The neck is long and the gaze goes forward or down. Do not tense the back of the head.
  • Breath. Breathe slowly and deeply. The exhale helps the hip let go; if the breath breaks up, fold less.

What it trains

Pigeon stretches the outer thigh and the buttock muscles and teaches you to stay still in a pose while watching the breath. People often choose it after classes in which the legs have done a lot of work.

The lying figure-four feels similar, but the knee carries less load. That is why it is better for beginners.

Step by step

  1. To begin, choose the lying figure-four (see "Easier"); the pose on the floor is the next step.
  2. Come onto hands and knees with the hands under the shoulders and the knees under the hips.
  3. Slide the right knee forward towards the right hand and point the right foot towards the left hand.
  4. Stretch the left leg back along the mat. Try to level the pelvis.
  5. If the pelvis hangs, slip a block or a folded blanket under the right buttock.
  6. Reach forward with the hands and lengthen the torso gently. Breathe and let the hip soften.
  7. If the knee is pain-free, fold the torso forward over the front leg with the forearms on a block or the floor.
  8. To come out, press the hands down, draw the left leg in and return to hands and knees. Repeat on the other side.

Stay for five to eight breaths on each side. Keep watching the knee: if it hurts, come out.

How to tell it is going well

  • The knee is pain-free and the foot is active.
  • The pelvis rests evenly, on a block or the floor.
  • The torso is long and the shoulders are down.
  • The breath is slow and even.

Common mistakes

  • The knee hurts or twists. Come out of the pose. Choose the lying figure-four or put a support under the pelvis.
  • The pelvis tilts sharply and hangs in the air. Slip a block or folded blanket under the buttock so the weight rests evenly.
  • The back is rounded and the shoulders are by the ears. Lengthen the back, drop the shoulders and rest on blocks.
  • The foot is slack and falls to the side. Flex the foot and pull the toes towards the knee. This is usually easier on the knee.

Variations

Easier

  • Lying figure-four. Lie on your back with the knees bent. Place the right ankle on the left thigh and hold the left leg with both hands. Shoulders stay on the floor.
  • A support under the pelvis. If you do pigeon on the floor, put a block under the pelvis so that the knee stays neutral.

Harder

  • A lower fold. Lower the forearms to the floor or a block, keeping the back long.
  • Arms in front. Stretch the arms ahead and rest the forehead on a block. Relax the neck.

When to be more careful

If you have an injury, are pregnant or have questions about your health, talk to your teacher before class and, if needed, to a doctor. Choose an easier variation and stop where it is comfortable: pain is not the aim of the pose.

  • If the knee hurts or you feel a sharp, unpleasant sensation, come out of the pose and choose the lying figure-four. Ask the teacher how to set up a support.
  • If you have concerns about your hips, knees or back, tell the teacher before class. If you are pregnant, tell the teacher: they can help you find a comfortable option.

Where you will meet it

  • Yin: pigeon is held longer than usual, with supports.
  • Vinyasa: it is placed in a sequence after lunges and downward-facing dog.
  • Hot Yoga: the pose often comes later in class, when the body is warm, with close attention to the knee.

Paired poses

Before: Low lunge   After: Child's pose   See also: Bridge pose

Terms: Asana · Pranayama   Guides: Yoga and running · Desk job

Try it in class

See how the pose is taught in a live class: yoga in Goa, how to find a class near you. Find a class

Names and technique differ a little between schools. Follow your teacher, tell them about injuries and pregnancy, and ask a doctor if you are unsure.

This is a reference, not a replacement for a class. Names and technique differ between schools, so follow your teacher in class.

What next All poses. Yoga styles. Glossary. Looking for a place? See yoga in Goa, Arambol or how to find a class near you. Do you teach? Aura is a tool for your work and a map where students find you: for teachers.
Questions and answers

Common questions.

Why shouldn't the knee hurt?

A stretch in the hip is expected, but pain in the knee is a signal that the pose is not set up for you. Change the position of the foot or choose the lying version.

How is figure-four different from pigeon?

Figure-four is done lying on the back: the leg rests on the thigh and the knee carries less load. Pigeon on the floor goes deeper and needs more care for the knee.

How long should I hold it?

A few breaths on each side are enough to begin with. In slow-paced styles the pose may be held longer, but beginners do not have to.

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