How to Do the Pigeon Pose in Yoga

The one-legged king pigeon pose, also known as Eka Pada Rajakapotasana, is the first of a series of four poses that are all part of the pigeon series, but it is the only one suitable for beginners. This pose is often practiced in yoga classes, because it is an excellent hip opener.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Yoga mat

How to Do the Pigeon Pose

1. Put yourself in the table pose, in which you are on your hands and knees. Your hands should be under your shoulders and your knees under your hips.

2. Bring your right leg forward, with your hands touching the floor. Angle your leg so that your knee is bent and your right foot is pointing slightly toward your left hip.

3. Shift your weight back as you straighten your left leg and lower your left knee and top of the foot to the floor. Keep your spine straight. Look straight ahead, with your chin level. Pull your shoulders back.

4. Adjust your hands so they are slightly in front of your hips and shoulders. Hold yourself up with your arms. Lower your hips slowly and try to keep them even. Do not roll onto your right glut.

5. Breathe slowly through your nose. Relax into the pose and allow your hips to drop slowly as you push your torso straighter with your arms.

6. Switch sides after 2 to 5 breaths.

Tips & Warnings

• You should look like you're doing a split, but with your front leg bent, when doing this pose correctly.

Resources

• Pigeon Pose

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