Yoga Poses: The Pigeon Pose and Its Benefits in 2020

The regular practice of yoga offers a lot of benefits including increasing the body’s flexibility; increasing lubrication of the joints, tendons, and ligaments. However, in order to experience all of these benefits, it is important to execute the poses properly.

Yoga Poses for Beginners

One of the more common poses today in yoga would be the pigeon pose or the Eka Pada Rajakapotasana. It is also one of the yoga poses for beginners. This type of pose excellently stretches the thighs, the groin, and the back. It also opens up the chest and the shoulders. The pigeon pose can make your hips more supple and flexible. Although the pose could make you breathless because of its depth, just continue practicing it and you will eventually see the improvement.

Here are the steps on how to properly execute the Pigeon Pose for beginners:

  1. There are a number of ways on how to start executing the pigeon pose. One of the more common would be to come to it from the Downward Facing Dog pose or to be on all fours like a table.
  2. Slowly slide your right knee forward going to your right hand. Point your right knee to the two o’clock position.
  3. Slide your left leg going backward as far as your hips can.
  4. Make sure that your hips are kept square to the floor. Else, there would be unnecessary force put on your back and you would not be able to open up your hips to the fullest. You can put some padding under your right buttock cheek to keep your hips square.
  5. If you are not feeling your right glute being deeply stretched, try to gradually slide your right foot forward going to your left hand. Bring your foot parallel to the front edge of the mat.
  6. Your right thigh must have an external rotation, while your left thigh must slightly have an internal rotation. This would keep the pressure off your knee cap.
  7. For more advanced individuals, you can try resting on your forearms or resting your chest on the rest on the floor, fully extending both arms in front.
  8. For a full release from the hips, breathe and release your belly. Try to stay in this position for at least 10 breaths up to five minutes.

Also Read: 5 Exercises for Getting Into Shape Fast

Pigeon Pose Yoga Benefits

The pigeon pose has also been said to stimulate the internal organs, alleviate sciatic pain and relieve impinged piriformis, help in the treatment of urinary disorders, improve body posture and alignment, as well as release stress and tension. There are even some people who feel a rush of tension and emotions released that they cry as they execute the pose.

Athletes also find this yoga pose helpful for improving their overall health, agility, and speed. There are several muscles that are stretched as the pigeon pose is executed. The major muscle that is stretched through the pigeon pose would be the gluteus maximus. It also stretches out other muscles including the gluteus minimus, piriformis, the superior gemellus, the inferior gemellus, the quadrates femoris, as well as the orbturator internus.


Keep in mind that the pigeon pose should be avoided by individuals who have a back injury or an ankle injury. There are also certain knee injuries that could get worse with this yoga pose. If you are experiencing extreme tightness in your hips, it would also be advisable to avoid executing this pose.