Pigeon Pose: All You Need To Know About This Yoga Asana

pigeon pose

Pigeon pose is a yoga asana that gives the pigeon effect. Yoga has been derived from the Sanskrit word ‘Yuj’ which means to yoke or join i.e. the mind and body together, bringing forth a union of physical, emotional, and spiritual healing with yogic practice. It is a practice of bodily postures and exercises combined with breathing.

Pigeon pose or Eka Pada Rajakapotasana is a pigeon-like yoga posture that enforces flexibility and strength into the hips, thighs, knee joints, ankles, and spine. The pigeon pose stretches all these body areas in its own way. This yoga asana also strengthens the muscles of the abdomen, arms, and shoulders.

Those Who Feel Pain

Gao Yuanyuan posing for a picture

The pigeon pose is predominantly suitable for individuals who feel pain in their hips or groin area while walking or sitting for long hours. The pigeon pose helps to overcome the strain that is created by standing on one leg while lifting the toes of the other foot placed behind. Pigeon Pose also helps to release the tension that builds up in the hips while sitting on a chair for hours.

A pigeon pose is similar to the Yogacises pigeon stretch, pigeon twist, pigeon warrior, pigeon squat, pigeon lunge exercise, side pigeon pose, and pigeon on a wall. This yoga asana is suitable for individuals at all levels of health including those with physical injuries and diseases such as arthritis. Pigeon pose is also beneficial for pregnant women as it helps to keep the hips, groin, and lower back strong.

Pigeon Pose: Eka Pada Rajakapotasana

A woman standing in front of a window

Procedure: Lie flat on your belly placing your palms by the sides of the body. Stretch your legs back one at a time ensuring that both the knees are together and the toes of the feet are pointing downwards. The right knee should be placed in between the left elbow while resting on your right thigh sideways with your shin bone touching or almost touching the floor. Ensure that you lift up your chest to enable breathing. Exhale and gently bring your chin closer to the floor by resting on both forearms.

Repeat this pose for a minute on one side and then change the legs repeating it again from the other side.


Properly done pigeon pose does not tire you quickly as many people consider pigeon pose an arduous yoga asana. However, there are many benefits of pigeon pose which include:-

1. Helps to strengthen the muscles of the hips, thighs, knees, ankles, and spine which are one of the most talked-about body parts in yoga being extensively focused upon in almost all forms that are practised.

2. It helps to release muscle pain by stretching your groin area while also strengthening it.

3. It also helps to release the tension in your hips by strengthening them while sitting on a chair for hours. Thus pigeon pose can be practised at work or home and during pregnancy too.

4. This yoga asana is great for beginners who want to take up pigeon pose along with other yoga poses.

5. Pigeon pose is beneficial for individuals who have knee pain or back pain.

6. There are no pigeon pose side effects if it is practised with the correct pigeon variations in terms of intensity, duration, and a number of repetitions according to your fitness level.

Wrapping Up

Pigeon pose can be practised in multiple ways. It can be practised with pigeon variations such as pigeon on a wall, pigeon twist, pigeon warrior, pigeon squat, pigeon lunge exercise, side pigeon pose, etc.

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