PIGEON (Eka Pada Rajakapotasana)

PIGEON

Oh the pigeon poses – single, double and reclined. I’m hesitant to elaborate much on the benefits of the pigeon family because I think there is so much risk for injury in these deep hip openers. It’s a dirty little secret in the yoga world that some yoga luminaries, practicing since the 70s, have had hip replacements, and I believe excessive and unsafe hip opening is a contributing factor to ongoing hip, pelvic and SI joint instability.

That said, pigeon pose is ubiquitous in vinyasa classes, sometimes inserted early into a class (which I strongly disagree with), so it’s a good pose to learn, and to learn safely.

ALIGNMENT

In PLANK pose, step the right leg up, bend the knee generously so foot is near the groin, and relax top of the left foot on the floor.

If this is TOO MUCH, insert a block or 2 blankets under the right upper thigh where glute meets leg. An entire bolster can be placed lengthwise underneath the right leg.

STOP THERE

If you want more:

Angle the right knee so the shin is parallel to the top of your mat.

Further still: Lift through the crown of the head, relax the shoulders, reach with your heart and fold forward.

COMING OUT OF THE POSE

Slowly lift the chest and unwind the leg. DOWN DOG followed by 3 LEGGED DOG are nice counter-poses.

BENEFITS

opens the hips and groins
can release the piriformis muscle
can release stored trauma and tension in the body

SAFETY

If you have any of the below issues, I strongly recommend avoiding the entire Pigeon family. There are so many other great ways to open the hips (low lunges, CRESCENT, WARRIOR I & II), that one needn’t risk aggravating a pre-existing condition.

CONTRAINDICATIONS

Piriformis syndrome
Sciatica
SI joint instability
Knee injuries

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Catherine Tingey

Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher after practicing for 24 years.

Tags: Asana Analysis, Hip Opener, Outdoor Yoga, Yoga Pose Guide, Yoga Santa Monica

About the Author

Catherine Tingey + Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher after practicing for 24 years.