Pigeon Pose

Last Updated On October 30, 2021

Pigeon Pose is a modern yoga exercise that helps open the hips and relieve lower back pain. This yoga pose is also named "Kapotasana." Though it can be a great way to stretch your muscles and increase flexibility, it is better to do it with correct steps. If you do pigeon pose with the wrong steps, it will cause knee injuries and hip pains.

This article explains how to do Pigeon Pose correctly and the benefits of doing it.

how to do pigeon pose

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How to Do Pigeon Pose

  1. Bring your right leg up into a Down Dog Split from Downward Facing Dog.
  2. Bend the right knee and bring your right leg forward as if you were about to take a lunge step. Instead of putting the right foot down, get the right knee to the floor outside your right hand. Depending on your range of motion, in here, your right shin will be more parallel to the front of your mat or will angle back towards your left hip.
  3. Return your left knee to the mat. Your left leg should be completely flat on the floor. Examine your back and make sure your left foot is pointing straight back.
  4. Square your hips in front of your mat.
  5. To make the pose more comfortable, place padding (a folded blanket works well) under the right side of your hip.
  6. Bring the torso all the way down into a forward bend over the right leg if you feel stable.
  7. Try much as possible to keep your hips square and your weight balanced equally on both sides. If this is too much for you, place a blanket or a block under your hip or back knee. Raise your brows to the floor.
  8. Squat your hips again and breathe into any tightness.
  9. Of bringing your hands slowly in line with your hips and return to a standing position.
  10. Step back into a Downward Facing Dog to release by curling the left toes down.
  11. Rep the pose on the opposite side.

Benefits of Pigeon Pose

By practicing Pigeon Pose regularly, you can have numerous advantages.

  • Doing Pigeon pose regularly will increase your hip mobility and flexibility.
  • Pigeon pose will stretch your hip and lower back muscles which may help to relieve mild lower back or hip pain.
  • This pose will also support to aid digestion by gently stretching and moving your lower abdomen. This yoga pose may help with peristalsis, which is the movement of digested food through the intestine.
  • If you do this pose first, you can do seated poses easily because this pose prepares your body for seated poses.
  • According to Ayurvedic medicine, our stress and pains are stored in your hips. While doing this pose, it will help you to relieve your stress and keep a relaxed mind.

benefits of pigeon pose

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For your Safely

  • If your knees or hips hurt, avoid practicing this pose.
  • While doing this pose, don't stress the knee because if you give any stress, it will cause knee injuries.
  • Make sure to keep your hips are already significantly open. Else tension in the hip joint causes stresses at the knee, which can cause soft tissue damage with repetition.
  • Pay attention to your posture and take a break if any posture causes you pain.
  • Breathe and release the belly to achieve complete hip release. Spend one to five minutes at a time in this position.

how to do pigeon pose

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