The Pigeon Pose, or Eka Pada Rajakapotasana in Sanskrit (“One-Legged King Pigeon Pose”), is one of the most powerful yoga asanas for deep release in body and mind. It’s a good posture to land in if you have tight hips, tension or emotional stress stored up in the body. And aside from the physical benefits, pigeon adds a stillness to your practice that can turn Yoga into more of soul-searching endeavor.
This asana is a cornerstone in Yoga Teacher Training course in Rishikesh and many courses explain the relationship between physical flexibility and energy-flow.
How to Do Pigeon Pose (Eka Pada Rajakapotasana)
- Start in Downward-Facing Dog
From Down Dog raise your right leg and draw the knee to right wrist. - Align Your Front Leg
Rest your right shin on the mat. The right foot might be in closer to the left hip (for beginners) or more parallel to the front edge of your mat (more advanced). - Extend the Back Leg
Slide your left leg straight down behind you, top of the foot on the mat. Continue to square hips — don’t let them tilt or drop. - Lengthen and Fold
Inhale, lifting your chest and making the spine long. Breathe out and walk your hands forward until you can fold over the front leg for a more profound release. Press forehead into hands, mat or a block. - Stay and Breathe
Stay for 5-10 deep breaths (or longer in yin) and let the body sink into it. - Release
To release, press into the hands and tuck back toes as you return to Downward Dog. Repeat on the other side.
Benefits of Pigeon Pose
1. Deep Hip Opening
Eka Pada Rajakapotasana fully stretches the hip rotators and flexors, part of our bodies that often hold physical constriction as well as emotional holding patterns.
2. Emotional Release
In yogic philosophy, emotions such as fear, grief and trauma are frequently held in the hips. These energetic blockages are released by doing Eka Pada Rajakapotasana, and your emotional healing will be stimulated.
3. Enhances Mental Focus and Calm
By holding the pose and maintaining focus on our breath because nothing is moving, we calm down out nervous system tension- it suggests meditation.
4. Improves Flexibility and Posture
This pose opens the hips and lengthens the spine, which can reverse some of the damage caused by sitting at a desk for long periods over time.
5. Relieves Lower Back Pain
A hip that is tight commonly causes a strain on your back. Active Pigeon Pose takes pressure off the lower back and sacroiliac joints.
Common Errors and their Corrections
- Tilting the Hips to One Side
Square both hips to the front of your mat. Place a folded blanket or block under the hip of your bent leg if necessary. - Forcing the Front Leg
Do not attempt to bring the front shin parallel to the mat unless your body is ready. Better to stay aligned and pain-free. - Frustration in the Upper Body
Relax your shoulders and face. Rest the upper body, particularly in forward fold.
Modifications and Variations
- Supportive Pigeon
Considerer using a block or cushion under the hip of the bent leg to keep everything in line and make this more comfortable. - Resting Pigeon (Yin Style)
Support with bolsters and stay in the pose for 3–5 minutes to facilitate deep fascia release. - King Pigeon (Advanced Variation)
For advanced yogis: reach back with one or both hands to grab your back foot, a heart-opening variation that will intensify the pose and stretch the shoulders.
Eka Pada Rajakapotasana in Yoga Teacher Training in Rishikesh
On a professional Yoga Teacher Training in Rishikesh is considered to be one of the key postures in terms of enlightening us about hip anatomy, fascial release and emotional processing through yoga.. Teachers train how to turn space in order for students with good alignment, propping and providing variations based on the student’s needs.
A Deeper Reflection
Pigeon Pose is more than just a stretch; it’s also an act of submission. It challenges you to tolerate the discomfort, holds space for what surfaces when we release and lets our breath work us through physical and emotional layers of letting go.
Let Eka Pada Rajakapotasana invite you to surrender, soften and listen so that the deepest level of healing can occur.
