Tough and youthful with pigeon pose (Eka Pada Rajakapotasana)

Pigeon pose is not only a beautiful yoga move but also requires patience when conquering because this pose has 3 versions with increasing difficulty level.

Pigeon Pose has the Sanskrit name Eka Pada Rajakapotasana. This is an intermediate yoga move that has an extremely effective hip opening effect. The pigeon pose has up to 3 variations, in this article will share with you the most basic, easiest and most common movements in yoga classes. After successfully conquering you can switch to variant 2 which is the mermaid pose and variation 3 – one-legged king pigeon pose.

Benefits of the basic pigeon pose in yoga

Pigeon Pose is a movement that opens the hips and bends forward, helping to stretch the muscles in the thighs, groin, back, pear muscles, and lumbar muscles. Specifically, when performing the pose, extending the leg back will help stretch the lats and lumbosacral muscles, while the forward flexed leg will help the lateral rotator cuff and hip stretch.

In particular, the pigeon pose is also a magical remedy to reduce stress for people who sit too much. In addition, this is also an exercise that helps prepare the body to conquer sitting yoga poses and back bends.

Instructions to do the pigeon movement

pigeon pose

If you’ve mastered it, you can bend forward so that your upper body is on top of your right leg

There are many ways for you to conquer the pigeon movement, but the simplest is still you should enter from the downward facing dog position. Specifically, you will:

  • Start in downward facing dog by propping yourself up with both arms and legs and lifting your hips up to form an inverted V.
  • Then, raise your right leg up to form a one-legged downward facing dog pose
  • Bend your right knee and bring your right leg forward like you’re getting into a lunge position. Instead of putting your feet down like you would in a lunge, place your right knee on the floor near your right hand. The right shin may be tilted toward the left hip or parallel to the front edge of the mat.
  • Drop your left knee onto the mat so that your left foot is close to the mat. Look behind you to check that your left leg is straight.
  • Adjust the hips perpendicular to the front edge of the mat. You can put a pad under your butt to make it easier.
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If you are new to this pose, you can stop here. If you have mastered the pigeon pose, you can continue with the following steps:

  • Bend forward so that your upper body rests on your right leg. Put your weight on your right leg and try to lower your forehead to the mat
  • Adjust your hips to square the floor and balance the weight on both sides.
  • Raise your upper body straight, place your hands face down on the mat, level with your hips
  • To end the pose, bend your left leg and take a step back to return to downward facing dog. Take a few breaths and then switch sides
  • If you feel too stressed, place a blanket under your knees, hips, or back.

Common mistakes when performing movements

To get the most out of it and reduce your risk of injury, here are a few things you should keep in mind:

  • Rotate the extended leg back: The back leg after stretching back should be in the center, not rotating the leg out. To correct this, tip your toes and lift your thighs to align your hips.
  • Hips deviated to one side: Try to keep your hips straight, perpendicular to the floor during the exercise.

Variations of the pigeon movement

pigeon pose

During practice, you can adjust the pigeon pose to best suit your body’s ability.

If you are a beginner, here are some things to keep in mind:

  • Check the hips to see if they touch the floor. If not, place padding under the buttocks for support. You can use more folded blankets or more yoga blocks if you want.
  • Try to evenly distribute the weight of both hips and keep it perpendicular to the floor. If the hip is displaced to the side, it puts stress on the knee and sacrum.
  • If bending forward is difficult, place a towel under your forehead for support.
  • If you find that the pigeon pose is not suitable, you can switch to the needle piercing pose (Succirandrasana). If you’ve mastered the basic pigeon pose, you can move on to mermaid pose or king pigeon pose.
  • In addition, you should also avoid doing this pose if you have a knee injury or hip problem.

Above is some basic information about pigeon pose in yoga. Because this is also a relatively difficult yoga pose, it is best to practice under the guidance of a professional yoga teacher to ensure correct technique, without affecting joints in particular and health. Generally speaking.

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Reference source

How to Do Pigeon Pose (Eka Pada Rajakapotasana) in Yoga Accessed: January 21, 2021

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