variations, how to do it, benefits and risks

Pigeon pose is a fairly complex asana to perform, especially if you are a beginner. Here’s how to do it, the benefits and risks.

Pigeon pose is a fairly complex asana to perform, especially if you are a beginner. Here’s how to do it, the benefits and risks.

The pigeon pose It is a yoga asana, which helps to open the hips and relieve lower back pain. While it can be a great way to increase flexibility and lengthen your muscles, it’s important to perform the movement correctly to prevent injury or strains. Let’s find out how it is done, all the variations, and what the benefits and risks are Kapotasana.

Variations of pigeon pose

The pigeon pose, known in Sanskrit as Kapotasana, Stretch your hips and lower back.

There are many variations but the most common forms are:

  • Classic pigeon pose
  • Resting pigeon pose
  • King Pigeon Pose

Each variant has different traits and degrees of difficulty. Since the pigeon pose requires a certain flexibility, you need to do a light warm-up before performing it. There are some perfect asanas to include in your warm-up routine, such as:

  • Downward facing dog
  • Cat-cow
  • Child’s pose
  • Sphinx pose

After warming up, we recommend starting with the Classic Pigeon Pose, followed by the Resting Pigeon Pose, and finally from the king pigeon pose. This sequence will gradually prepare your body for more difficult variations, in order to prevent injuries and help you perform the asana correctly. (Read also: Moon Salutation: What it is, the benefits, how and when you should perform Chandra Namaskara)

Benefits of Pigeon Pose

Practicing this asana regularly offers many benefits and benefits. Below are the main ones.

Improves hip opening

This pose focuses on the opening of the hips and improves joint mobility and flexibility. Was established that also stretches the hip flexors and lower back, which are commonly tight from sitting all the time. Regular stretching of these muscles can also relieve lower back pain or hip.

Benefits to the psoas and rectus femoris

Due to sitting for too long or doing exercises such as running and cycling, the iliopsoas and the rectus femoris tighten and shorten. With pigeon pose you work on these muscles as you extend your leg backward and bring your pelvis towards the ground.

Improves posture

When we practice the pigeon pose with the upper body in an upright position, we maintain a flexible spine and we reduce tension in the front of the torso. It is a great asana that works the entire spine, from the pelvis up to the chest.

Reduces lower back pain and stiffness

Pigeon pose helps stretch your hip flexors and restore a healthy lumbar curve. It also increases mobility in the front of the body and gently activates the muscles in the lower back. All these factors together make it an excellent asana for reducing lower back pain and muscle stiffness.

It helps protect the knees in other asanas too

One of the common problems in yoga is that the lack of mobility in the hip joint leads to more stress on the knees. This increases the risk of problems, but if you learn to perform the pigeon pose well and widen your hips well you will be able to protect the knee joint also to perform other asanas.

Promotes digestion

And believes that this pose improves digestion because it lengthens the lower part of the abdomen. This can help with peristalsis, which is the movement of digested food through the intestinal tract.

Relieves stress and improves mood

Finally, according to Ayurvedic medicine, stress, sadness, and fear are stored in the hips, and regularly practicing Pigeon Pose can help alleviate these negative feelings and internal worries. (Read also: Yoga: here’s how it transforms body and mind from the first lesson onwards)

How to do pigeon pose

If you want to learn the pigeon position, here it is explained step by step.

Classic and resting pose

On a yoga mat, start with the Downward facing dog position. To do this, get on all fours and place your hands in front of you on the mat, palms down. Press into your hands and feet, straighten your legs, and lift your hips toward the sky. Your body will be in an inverted V position.

  • Then, lift your right leg off the ground and bring your right knee behind your right wrist. At this point, he rotates his right shin so that it is parallel to the front of the mat.
  • As you bring your right leg to the mat, keep your left leg straight as it reaches the ground.
  • Bring your right knee outward so that it is further to the right of your hips. From here, gently lower your glutes toward the ground, but make sure to keep your weight equally distributed between both hips. If that’s too difficult, place a folded towel under your right buttock.
  • Place both hands under your shoulders and gently press into your palms to straighten and lengthen your spine. Look straight ahead and feel the stretch; at this point, you’ve achieved the classic pigeon pose.
  • Then, take a deep breath and as you exhale, lower your torso onto your right leg and extend your arms straight in front of you, with your elbows slightly bent. Place your forehead on a yoga block or forearms crossed in front. If you find this position uncomfortable for you, simply stretch forward as far as you feel comfortable.
  • Gently move your shoulders away from your ears in a relaxed position.

Hold this position for 5-10 slow, deep breaths; rI repeat on the other side.

King Pigeon Pose

King Pigeon Pose


Follow the steps above to enter the classic pigeon pose and from here cWith your right leg bent and your left leg straight, bend your left knee to bring your left foot towards your back. Make sure to keep the tip flexed.

Then, raise your left arm towards the sky, slowly bend your elbow backwards and grasp your left foot. You can lift your chin slightly and look up, but avoid bending your neck backwards.

Hold this position for 5-10 slow, deep breaths; rrepeat on the other side.

For most beginners, this move will be very difficult and may increase the risk of injury. Try it only if you have good flexibility and can easily perform the first two asanas. (Read also: Try these 10 breathing techniques for 5 minutes every day to de-stress and ground you in the present)


While pigeon pose is generally safe, you may increase your risk of injury, especially if you perform the stretch too aggressively and quickly beyond your capabilities.

If you have hip, knee or lower back problems it is best to avoid it altogether unless advised to do so by a healthcare professional. Women in pregnancy or with musculoskeletal injuriesmild to moderate, should first talk to their doctor.

Additionally, there is growing concern that this asana may overstretch the gluteal tendons, which attach to the hip bones. Over time, according to some Education this pose can weaken the tendons and cause hip related problems.

Among other risks we also point out possible knee injuries, due to excessive pressure on the knees. To avoid problems, it is best to place a folded towel under the buttocks and thigh so as to improve the positioning of the hips and knees. This will reduce pressure and risk of injury

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