As most of my students know, Pigeon (aka "King Pigeon" or Eka Pada Rajakapotasana) is my favorite yoga pose. There are many variations, so it's a great pose for people of all levels. Because there are so many variations, I've included 3 pictures of the pose in today's post. Dawn is demonstrating One-Legged King Pigeon Pose and I am demonstrating the same pose, but with a quad stretch. Yoga Froggie is demonstrating the similar variation of the pose I am, but with a straightened front leg.
A quick note about the photos below. The picture of me was taken during a photo shoot with my friend Dawn Marie Howard. When this picture was taken, we used the scarf as a prop to make the picture pretty. You can absolutely use a strap here, if you arms aren't long enough or you don't have the movement in your shoulders or the flexibility of your spine to grab your foot.
In addition, I almost didn't post this picture, because I'm not 100% in the pose correctly, but I thought, why not? It can be a learning tool. Take a look at my bottom leg, it should look more like the photo of Dawn above and my ankle is turned, which is dangerous. So, while the picture gives you an idea of what a variation of the pose can look like, it also shows you what not to do!
Even yoga teachers make mistakes in yoga sometimes!
A quick note about the photos below. The picture of me was taken during a photo shoot with my friend Dawn Marie Howard. When this picture was taken, we used the scarf as a prop to make the picture pretty. You can absolutely use a strap here, if you arms aren't long enough or you don't have the movement in your shoulders or the flexibility of your spine to grab your foot.
In addition, I almost didn't post this picture, because I'm not 100% in the pose correctly, but I thought, why not? It can be a learning tool. Take a look at my bottom leg, it should look more like the photo of Dawn above and my ankle is turned, which is dangerous. So, while the picture gives you an idea of what a variation of the pose can look like, it also shows you what not to do!
Even yoga teachers make mistakes in yoga sometimes!
One-Legged King Pigeon Pose (Eka Pada Rajakapotasana)
Pigeon Pose is a great pose for emotional release. Feeling a little bottled up? Had a rough day? Take a moment and hang out in Pigeon. Make yourself comfortable. Your arms can be stretched out in front of you on the floor, folded up under your head, or you can place your upper body over a bolster. This pose can be held for 3-5 minutes, just be sure to do both sides equally.
Start in Downward Facing Dog (or Table), bring your right foot behind you, bend at the knee, bring your bent knee forward between your hands with your knee at your right wrist, and lay your bent leg down on the diagonal, the right heel should be towards the left hip.
Slowly and carefully slide your left leg back, extending it. Make sure you don't roll to the right, you want your hips to be nice and even. If you are having trouble maintaining even hips, prop your left hip up with a rolled up towel or blanket.
On your next exhale, lower your torso forward, extend the arms if you would like, fold your hands under your head, or prop your torso up with a bolster. Relax and breathe.
Repeat on the left side for an equal amount of time, remembering that one side is going to be easier than the other and that's all right!
Stop in for a class to get instruction on the many variations of Eka Pada Rajakapotasana.
Start in Downward Facing Dog (or Table), bring your right foot behind you, bend at the knee, bring your bent knee forward between your hands with your knee at your right wrist, and lay your bent leg down on the diagonal, the right heel should be towards the left hip.
Slowly and carefully slide your left leg back, extending it. Make sure you don't roll to the right, you want your hips to be nice and even. If you are having trouble maintaining even hips, prop your left hip up with a rolled up towel or blanket.
On your next exhale, lower your torso forward, extend the arms if you would like, fold your hands under your head, or prop your torso up with a bolster. Relax and breathe.
Repeat on the left side for an equal amount of time, remembering that one side is going to be easier than the other and that's all right!
Stop in for a class to get instruction on the many variations of Eka Pada Rajakapotasana.
Anatomical Focus Abdomen Chest Groins Hips Knees Shoulders Thighs Contraindications Ankle Injury Knee Injury Sacroiliac Injury | Stimulates the abdominal organs Assists with Emotional Release |
Erin Moss, RYT 200 of Rowan Tree Yoga, LLC
Erin has been practicing yoga since she was an adolescent. She received
her teacher training at Yoga 4 Peace and is registered through the Yoga Alliance. She enjoys the therapeutic side of yoga and it is always her goal to have her students leave class feeling better than when they
arrived. She strongly believes that you should always honor your body,
honor your edge, and honor your limits and that you should always make your practice yours. You can read more about her at www.rowantreeyoga.com.
Erin is currently teaching at The Yoga and Wellness Collective on Sundays and Mondays.
Erin has been practicing yoga since she was an adolescent. She received
her teacher training at Yoga 4 Peace and is registered through the Yoga Alliance. She enjoys the therapeutic side of yoga and it is always her goal to have her students leave class feeling better than when they
arrived. She strongly believes that you should always honor your body,
honor your edge, and honor your limits and that you should always make your practice yours. You can read more about her at www.rowantreeyoga.com.
Erin is currently teaching at The Yoga and Wellness Collective on Sundays and Mondays.