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October 28, 2025 • 2 min read

Pigeon Pose

Find comfort and release in Pigeon Pose, a beginner-friendly hip opener that gently improves flexibility, eases lower back tension, and calms the mind. Focus on balanced alignment and steady breath to invite openness, relaxation, and ease into your hips.
Pigeon Pose

Pose Type

Hip Opener, Forward Bend, Restorative

Sanskrit Meaning

kapotasana

Benefits

  • Deeply opens the hips and stretches the hip flexors and glutes
  • Relieves lower back pain and tension from prolonged sitting
  • Calms the nervous system and supports emotional release
  • Enhances posture and pelvic alignment
  • Prepares the body for deeper backbends and advanced hip-opening poses

Targets

  • Hips
  • Glutes
  • Groin
  • Hip flexors
  • Psoas
  • Lower back
  • Thighs

Steps for Pigeon Pose:

  1. Begin in Downward-Facing Dog.
  2. Inhale and bring your right knee forward, placing it behind your right wrist.
  3. Angle your right shin across your mat; your ankle may be near the left hip or parallel to the front edge (depending on flexibility).
  4. Extend your left leg straight back, with the top of the foot resting on the mat and hips square.
  5. Keep your hips level and gently press into the floor with your fingertips or hands beside your hips.
  6. Inhale to lengthen your spine; exhale and slowly walk your hands forward, folding over your front leg.
  7. Rest your forehead on the mat, stacked hands, or a block.
  8. Hold the pose for 5–10 deep breaths (or up to a few minutes in a restorative practice).
  9. To exit, press your hands into your hands, tuck your back toes, and step back to Downward-Facing Dog.
  10. Repeat on the other side.

DOs and DON’Ts:

DOs:

  • Use a blanket or block under the front hip if it doesn’t reach the mat.
  • Keep the hips square to avoid collapsing to one side.
  • Focus on lengthening the spine while folding forward.
  • Keep the back leg extended and aligned, with the kneecap facing down.
  • Relax into the pose and breathe deeply to release tension.

DON’Ts:

  • Don’t force your front shin to be parallel if your hips aren’t open; allow a natural angle.
  • Don’t lean to one side. Distribute your weight evenly between both hips.
  • Don’t hold your breath. Conscious breathing is key to softening the stretch.
  • Don’t practice if you have recent knee, hip, or lower back injuries without guidance.

Don’t collapse into the shoulders. Keep the chest open and supported if upright.

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