Healing with Yoga 101 – Pigeon Pose – June 2011

Tim ZimmerClub Newsletter


Yoga 101
PIGEON POSE: Eka Pada Rajakapotasana

By Chris Tanaka, MA, Certified Yoga Instructor

The hips can be a store negative feelings, stress and tension. The hips and gluteus can also be places that become stressed and tense in activities like cycling and running. Pigeon can open up the hips and stretch the gluteus muscles. It also stretches the groin and the psoas.

Feel an immediate release physically and emotionally as you move into this amazing pose.


  1. Start on all fours with your knees and hips lined up, and your hands under your shoulders.
  2. Slide your right knee forward toward your right hands and angle your right shin under your hips.
  3. Bring your right foot to the front of your left knee.
  4. Extend your left leg back.
  5. Lower the outside of your right buttock to the floor, and position the right heel just in front of the left hip. Make sure that your hips are level and facing forward. Also if there is knee pain back off the pose and consult with a yoga teacher.
  6. With both hands on the floor begin to lean forward over the right leg and feel the deep stretch in your gluteus and hip. Inhale and exhale for 5 breaths and feel a nice tension release. As you release and begin to open up the hip you can fold your arms in front of you and rest your head on your arms.
  7. You can also move into this pose from Adho Mukha Svanasana (Downward Facing Dog Pose).