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Pigeon

Pose

pigeon pose

What is Pigeon Pose?

 

English Name: Reclining Pigeon Pose (forward fold)
Sanskrit Name: Kapotasana (pronounced Kah-poh-TAH-suh-nuh)
Category: Hip Opener, Supine Pose, Gentle Stretch, Restorative

Forward Folding Pigeon Pose, often called Sleeping Pigeon, is a restorative variation of the classic Pigeon Pose (Eka Pada Rajakapotasana). This deeply introspective posture encourages passive release in the hips and a softening of the entire body. By folding forward over the front leg, the stretch intensifies in the glutes and outer hips while calming the nervous system and allowing for emotional release.

This variation is commonly used to unwind in longer, meditative holds and is a staple in Yin, Restorative, and Slow Flow yoga styles. It’s especially beneficial after intense lower-body work or when looking to cultivate stillness, patience, and deep hip mobility.

Benefits of Pigeon Pose

 

  • Deep Hip Opening: Stretches the glutes, piriformis, and outer hip muscles
  • Encourages Surrender: A grounding, calming pose for nervous system regulation
  • Improves Flexibility: Increases mobility in the hips and lower back
  • Supports Emotional Release: Helps release stress often held in the hips
  • Prepares for Meditation or Backbends: Opens the pelvis for seated or heart-opening work

How to Practice Pigeon Pose

    1. From Downward Facing Dog, bring your right knee forward toward your right wrist.

    2. Angle the right shin forward—let it be at a natural diagonal.

    3. Slide the left leg back, keeping the top of the foot on the floor and hips squared.

    4. Inhale to lift and lengthen your spine.

    5. On an exhale, fold forward, bringing your torso over the front leg.

    6. Rest on your forearms, a block, or bring your forehead to the floor or a prop.

    7. Soften your shoulders, jaw, and breath.

    8. Hold for 5–10 breaths (or up to 3–5 minutes in Yin), then gently switch sides

Pigeon Pose graphic

Alignment Tips & Cues for Plank Pose

Pigeon Pose alignment points graphic with Patrick Franco in pigeon pose

Alignment Tips:

  1. Keep the front foot flexed to protect the knee

  2. Allow the front shin to rest at a comfortable angle—don’t force parallel

  3. Square the hips forward; place a block or blanket under the front hip if one side lifts

  4. Keep your spine long as you fold—initiate the movement from the hips

  5. Relax the neck and let the upper body melt into gravity

Simple & Effective Cueing Suggestions:

  • “Let your body melt over your front leg—no effort, just breath.”
  • “Support your hips and head so you can fully release.”
  • “Flex the front foot gently to keep the knee protected.”
  • “Close your eyes and allow the breath to guide your surrender.”
  • “Stay soft in the shoulders and jaw—this is a posture of letting go.”

Contraindications

 

  1. Knee Injuries: Avoid if the front knee feels strained

  2. Hip or SI Joint Instability: Use strong support or practice a gentler variation

  3. Pregnancy (Later Trimesters): Avoid compressing the belly—elevate the torso

  4. Recent Abdominal Surgery: Avoid deep forward folding or pressure on the abdomen

  5. Lower Back Pain: Keep spine supported and avoid over-rounding

Modifications & Variations of Pigeon Pose

 

Modifications

  • Block or Blanket Under Hip: Level the pelvis and reduce pressure

  • Bolster Under Chest: Support the torso for restorative relaxation

  • Flex Foot, Soften Fold: Protect the knee while controlling depth

  • Use Forearms or Hands: Avoid going all the way down if flexibility is limited

Variations

  • Restorative Sleeping Pigeon: Place a bolster under the chest and head for longer holds

  • Thread-the-Needle Arms: Slide one arm under the chest to add a shoulder twist

  • Reclining Pigeon (on Back): A gentler alternative for sensitive knees or hips

  • Twisted Pigeon Fold: Turn torso slightly toward the front foot for a deeper outer hip release

Common Mistakes to Avoid

 

  1. Forcing Shin Parallel: Let the leg rest in a natural angle to avoid strain

  2. Leaning to One Side: Use props to keep hips even and grounded

  3. Holding Tension in the Upper Body: Let the chest, face, and arms relax

  4. Neglecting the Breath: Deep, steady breathing enhances the pose’s effects

  5. Collapsing the Spine: Maintain length as you fold to avoid compression

When to Avoid or Modify Pigeon Pose

 

  • Acute knee or hip pain: Use Reclined Pigeon or other gentle hip openers

  • Pregnancy: Use bolsters to elevate and avoid pressure on the abdomen

  • Tight hamstrings or low back pain: Keep spine long and use support

  • Emotional sensitivity: Practice mindfully, as this pose may evoke strong emotions

  • Limited flexibility: Use bolsters, blocks, or try a supine version

Why Practice Pigeon Pose?

 

Forward Folding Pigeon offers a deeply introspective and calming way to release tight hips, reduce lower-body tension, and invite surrender into your practice. It’s a go-to pose for slowing down, stretching deeply, and tuning inward. When practiced with breath and mindfulness, this pose supports both physical flexibility and emotional well-being.

Frequently Asked Questions

How long should I hold Forward Folding Pigeon?

Anywhere from 5 breaths to 5 minutes, depending on your style (e.g., Vinyasa vs. Yin).

Is it okay if my hip doesn’t touch the ground?

Yes—use a block or blanket to support the lifted hip and maintain alignment.

What if I feel knee pain?

Come out immediately. Try Reclined Pigeon or support your front leg with props.

Related Poses:

Beginner
Forward Folds
Foundational Poses
Child’s Pose

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