Benefits of Pigeon Pose

March 3, 2021

Last updated : September 17, 2024

Pigeon Pose, or Eka Pada Kapotasana in Sanskrit, is a fundamental asana in many yoga traditions. This versatile pose combines a deep hip opener with a forward bend, offering a powerful stretch that targets the thighs, groin, lower back, and hips all at once.

In our modern world, where sitting for long periods is common, Pigeon Pose can be particularly beneficial. It not only increases flexibility and releases physical tension but also has a reputation for triggering emotional release. This mind-body connection is key to yoga's holistic approach to well-being.

If you've seen Pigeon Pose online, then you'll know it adapts to various yoga styles, from the flowing sequences of Vinyasa to the prolonged holds of Yin. Each tradition puts its own spin on this pose, offering a number of physical, mental, and emotional benefits. 

Before we explore these benefits and how to maximize them in your practice, let's see how this adaptable asana takes shape in different forms of yoga. Understanding these variations can help you find the approach that best suits your needs and goals.

Variations of Pigeon Pose in Yoga 

Pigeon Pose is a chameleon in the yoga world. It appears in all sorts of styles, each time with a different name and twist. These aren't just creative rebrandings of the same pose; each variation brings something special to the table. 

Hatha Yoga

In Hatha Yoga we have two kinds that focus on aligning the body correctly and gradually deepening the pose. Breath awareness and mindful transitions between poses are also key components: 

  • One-Legged Pigeon Pose: This popular variation starts on all fours, bringing one knee forward to the wrist, extending the opposite leg back, and lowering the torso over the bent leg while keeping hips squared.  One-Legged Pigeon Pose in Hatha Yoga offers several benefits, such as increased hip flexibility, lower back pain relief, and deep stretching of the thighs and groin. 
Eka Pada Kapotasana – One-Legged Pigeon Pose

Eka Pada Kapotasana – One-Legged Pigeon Pose

Ashtanga Vinyasa 

In the Ashtanga Vinyasa tradition there are two versions of Pigeon Pose, both requiring a deep backbend but with slightly different leg placement. These variation requires significant strength, flexibility, and control, and is often approached with a dynamic, flowing movement of Ashtanga: 

  • One-legged Pigeon Pose: As in Hatha Yoga. 
  • Two-legged Pigeon Pose: Also known as Full Camel Pose (Purna Ushtrasana), this variation begins by kneeling on the floor, placing hands on the lower back or heels, and arching the back while lifting the chest and looking upward. This pose is great for improving spinal flexibility, enhancing posture, stretching chest and shoulder muscles, and increasing energy and vitality. 
Dwi Pada Rajkapotasana – Purna Ushtrasana

Dwi Pada Rajkapotasana – Purna Ushtrasana

Yin Yoga 

In Yin Yoga the poses are held for several minutes, allowing the body to relax deeply into the stretch: 

  • Swan Pose: This is a supported version of the One-Legged Pigeon Pose. Beginning in One-Legged Pigeon Pose, the torso is lifted upright and hands are placed on the hips or the floor for support. This asana increases relaxation, enhances hip flexibility, and relieves lower back tension. 
  • Sleeping Swan Pose: This is a very common variation that starts in a One-Legged Pigeon Pose. Arms are extended forward and the chest and forehead are lowered to the floor by relaxing into the stretch. Unlike the more active forms of Pigeon Pose in other styles, this pose emphasizes stillness and passive stretching, encouraging the connective tissues to lengthen gently over time.
Dwi Pada Rajkapotasana – Purna Ushtrasana

Kapotasana II- Sleeping Swan 

Pigeon Pose is a popular pose used in many ways. Although we often see practitioners lunging into Eka Pada Kapotasana effortlessly online, the truth is, many of us do not practice this posture correctly. Whether angling the hips out or not aligning the back leg properly, we struggle to activate the right muscles safely and miss out on its essential benefits.

If you are new to Pigeon Pose or are looking to deepen your posture, see our complete tutorial on how to safely and effectively practice Eka Pada Kapotasana. We also break down the steps for beginners in our video on YouTube. 

5 Benefits of Pigeon Pose

Pigeon Pose is not just a beautiful pose to share on your social media. It’s an extremely transformative asana that can help improve body mobility and ease tightness in the lower body, especially for those who sit for long periods of time. 

In our modern, often inactive lifestyles, people tend to develop tightness in the muscles surrounding the pelvis. This lack of mobility and tightness can cause back pain and could even lead to sciatica nerve issues if not dealt with. In fact, tightness around the pelvis affects the body locally and can also impact breathing and the nervous system. 

Let’s look at the benefits of Pigeon Pose and how you can easily reap them in your practice.   

1. Opens Tight Hips

Hip openers like Pigeon Pose stretch the muscles surrounding the pelvis. With the opening of the hips, we are able to increase the external rotation of the upper legs which improves flexibility and range of motion. Pigeon Pose works on a few major muscle groups in the hip, including: 

Groin & Deep Lateral Rotators 

We work these muscles as we bring the front leg into an external rotation, away from our midline. A common mistake in Pigeon Pose is that the front leg is too close to your midline and not spread outwards enough. In that case, we miss out on one of the main benefits of the Pigeon Pose (stretching the hips). When the front leg is too parallel to the midline, we lose the stretch of the adductor muscles and the deep lateral rotators, which are located below our glutes (such as the piriformis). So, make sure the thigh of your front leg is spread outwards enough to feel the stretch when you do this pose. 

Psoas & Rectus Femoris 

The muscles at the front of the pelvis, known as hip flexors, play a crucial role in our mobility and pelvis alignment. When these hip flexors are tight, they can pull the pelvis forward, affecting the alignment of the spine and the entire body. Activities like sitting, running, and cycling can cause the Iliopsoas and rectus femoris muscles to tighten and shorten. To stretch and release these muscles, we can perform the Pigeon Pose by extending one leg back and bringing the pelvis towards the ground.  

Also Read- Yoga for Runners: 8 Poses to Prevent Injury & Improve Performance 

2. Improves Posture

When we practice Pigeon Pose with an upright upper body, we're doing more than just stretching our hips. This variation engages muscles along the entire spine, from our pelvis all the way up to our chest. It's gives your whole back body a reset, encouraging better alignment from top to bottom.

Sitting tall in Pigeon also opens up the chest and shoulders. If you spend a lot of time hunched over a desk or phone, this can be a great counterbalance. This upright version of Pigeon also fires up your core muscles which are key for stabilizing your spine and supporting your lower back. By engaging them in the pose, you're building strength for better posture throughout your day.

3. Eases Lower Back Pain & Stiffness

Along with a stronger core, Pigeon Pose helps stretch the hip flexors and re-establish a healthy lumbar curve. It also increases mobility in the front body and gently works the lower back muscles. All these factors together make the Pigeon Pose an excellent asana to reduce lower back pain.

Read more: Yoga for Lower Back Pain: How Yoga Can Help to Relieve Chronic Back Pain

4. Protects Sensitive Knees

A common issue in yoga is that students make up for the lack of flexibility in their hip joint with their knees. You can spot this in standing postures such as Warrior Pose, where students with tight hip muscles or tight external rotators let their knees fall inward. When the knee leans too far inward, we are in danger of injuring the knee joint.

If the hips are wider, students can align their knees better and keep the joint safe.  Therefore, Pigeon Pose protects the knees by improving hip flexibility and alignment, which reduces strain and extra pressure on the knee joints during movement. 

5. Relieves Stress

Pigeon Pose is great for stress relief. Our bodies often hold onto stress and emotions, especially in the psoas muscle. Many teachers consider the psoas muscle a depot of unresolved emotions and tension. We see this in our classes, too. During long holds of poses that stretch the psoas, many students experience an emotional release.

When doing Pigeon Pose, the deep stretch in the hip muscles helps release this stored tension. Holding the pose and breathing deeply can unlock tight areas in the hips, leading to both physical and emotional release. This is more noticeable in Swan Pose, where the pose is held for longer. 

Releasing tension in the hips also helps the nervous system. As the body relaxes, it activates the parasympathetic nervous system, which promotes calm and relaxation. This can lower overall stress levels, improve mood, and clear the mind.

How Often Should I Practice Pigeon Pose? 

To experience the benefits of Pigeon Pose, we recommend blending this pose into your practice at least 3-4 times a week Hold the pose for 1-2 minutes on each side, gradually increasing the duration as your flexibility improves.

Consistency is key, so regular practice will help you achieve greater hip flexibility, reduced lower back tension, and improved posture. Listen to your body and ensure you are practicing with proper alignment to avoid strain or injury. 

Final Thought 

Pigeon Pose is a true powerhouse in yoga, offering benefits that go beyond just flexibility. Physically, it's great for unlocking tight hips, especially if you're desk-bound most days. It also gives your lower back and core a gentle tune-up, promoting better posture.

As a powerful hip opener, Pigeon Pose is effective for emotional release too. Many practitioners find it helps them let go of pent-up tension they didn't even know they were carrying.

By applying the tips we've discussed, you can really make this pose work for you. Remember, it's not about perfection, but finding what feels right for your body in that moment.

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About the author

Kalyani Hauswirth Jain

Kalyani Hauswirth-Jain is the Creative Director and a senior teacher at the Arhanta Yoga Ashrams. Prior to joining Arhanta Yoga Ashrams in 2011, Kalyani studied Modern Dance in the Netherlands where she discovered her passion for the body-mind connection and personal leadership. In 2007, Kalyani began teaching yoga professionally, and four years later, she was training yoga teachers at our ashrams.

Now with over 11000 hours of teaching experience, Kalyani is a lead teacher for the 200- and 300-hour Yoga Teacher Trainings, as well as a number of 50-hour courses at the Arhanta Yoga Ashrams. When she’s not adjusting postures in class, Kalyani is writing informative blogs and guides for fellow yogis, and co-authored the critically acclaimed book, 'Hatha Yoga for Teachers & Practitioners.'

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