Pigeon Pose
Eka Pada Rajakapotasana (prep) · The deep hip opener: one shin across the front of the mat, the other leg long behind — it targets the glutes and outer hip like nothing else.
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Muscles worked
Stretches
- Equipment
- Yoga mat
- Level
- Intermediate
- Breath
- Hold 5–8 slow breaths
How to do Pigeon Pose
- 1From downward dog or all fours, bring one knee forward behind the same-side wrist.
- 2Angle that shin across the mat (closer to your hips is easier).
- 3Slide the back leg straight back, top of the foot on the mat, and square your hips.
- 4Stay upright on your hands or fold forward over the front leg. Hold for 8–10 breaths each side.
When to pick it: Pick it for tight hips and glutes after running, squats or long sitting. Use a cushion under the front hip, or lie on your back for figure-four instead.
Form cues
- Hips level — prop the front hip if it lifts
- Flex the front foot to protect the knee
- Breathe into the front hip
Common mistakes
- Twisting the hips to the side
- Forcing the shin parallel
- Pain in the front knee — back off
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
Similar poses
Poses that work or stretch the same areas.
More glutes & outer hips poses
All glutes stretches →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.