Pigeon Pose (Eka Pada Rajakapotasana)
Pigeon Pose, or Eka Pada Rajakapotasana, is a deep hip opener that stretches the hips, glutes, and thighs. It also helps to lengthen the lower back and improve flexibility, making it beneficial for releasing tension from the hips and promoting overall relaxation.
Key Points
- Alignment:
- Begin in a tabletop position with your hands and knees on the mat.
- Bring your right knee forward, placing it behind your right wrist. Your right shin should be parallel to the front of the mat, or at an angle depending on your flexibility.
- Extend your left leg straight behind you, with the top of your foot facing down and your left thigh in line with the mat.
- Square your hips toward the floor, ensuring that your back leg is not twisted. Keep your hips level.
- Engagement:
- Keep your back leg active by pressing the top of the foot into the floor and engaging the muscles of the leg.
- Engage your core slightly to protect your lower back and avoid collapsing into the pose.
- Relax your shoulders away from your ears and open your chest as you gently hinge forward over your bent leg, either bringing your forearms to the floor or extending your arms forward.
- Focus:
- Focus on keeping your hips level and avoiding any twisting or collapsing in the back leg.
- Keep your chest open and avoid sinking into the shoulders.
- Use your breath to deepen into the stretch—breathe into your hips and lower back.
- Breath:
- Inhale to lengthen your spine, and exhale as you fold deeper into the stretch.
- Take slow, deep breaths to relax into the pose and release any tension in the hips and back.