Ask a Yoga Teacher: Pigeon Pose/Kapotasana

#5 in the series

Pigeon pose/Kapotasana is a wonderful hip opening pose, but can be challenging for multiple reasons. If your hips are tight, which is common in our “sitting” society, practicing this pose can put pressure on your knees, which is the next joint in the chain. If one joint doesn’t move well, stress moves to the next joint, above or below. In this case, usually below.

In this post I will describe how to do Pigeon pose correctly, then how to modify to make it comfortable and supportive for the body that you have.

**Homer, my yoga “helper,” wanted to be part of the photo shoot. I decided to go with it. He’s got an amazing Downward Dog, after all.**

Pigeon pose/Kapotasana

This pose is essentially a forward bend with some other little touches to make it more interesting. Because it’s a forward bend (hip flexion), you’ll stretch your glutes as well as your hamstrings. While the hamstring stretch might not be what you feel the most, tight hamstrings can interfere with your hips moving toward the floor.

Start in Table pose and slide your right knee forward toward your right thumb, and your left leg backward as far as your body allows. Your right knee should be in front of your right hip, with your right thigh parallel to the right side of your mat. Slide your right foot forward toward your left hand as far as is comfortable for you.

Your shin will NOT be parallel to the front of your mat, it will be on an angle. The angle is dependent on your hip mobility. If the stretch is too intense, slide your right foot toward your left hip; if it’s not intense enough, slide it toward your left hand. Both hip bones should aim forward.

Your left leg should extend backward from your left hip. Try to keep the left ankle straight, without letting the ankle bow to the side. If you feel like your toes or foot are going to cramp, place a rolled towel under your ankle for support. This will take the pressure off your toes.

Press your right knee into the floor and lift upward through the front of the pelvis (Active Pigeon). This will create opening in the left hip flexors, as well as engage the right glutes, which we’ll stretch in a moment. Stay here 3 or so breaths.

As you exhale, relax the effort in your hips and tip your pelvis forward, lengthening your rib cage toward the front of your mat. Let gravity do the work for you, melting your hips evenly toward the floor. It’s less important for your right hip to touch the floor (it probably won’t), and more important for both hip bones to face the floor.

Extend your arms forward, spreading the shoulder blades apart. Let your head rest on something. If it doesn’t reach the floor, you can place it on a block, a rolled up towel, or your hands. Be sure not to scrunch up your shoulders. Stay for 5-10 breaths, then repeat on the other side.

Modifications

There are so many ways to assist your body in this pose. Let props be your friends, they are there to support you.

If your front knee bothers you, place a block or rolled towel under the hip/thigh area of the front knee. Keep the knee on the floor and raise the hips higher, so that they are not hanging. Make sure to keep both hips facing the floor, raising your prop up to support your hip, rather than sitting your hip on the prop, leaving your hips lopsided.

If your knee still bothers you, take Pigeon pose on your back, removing gravity from the equation. Lie on your back, cross your right ankle over your left knee, and bring your left knee toward your left shoulder. Hold the left thigh with your hands and use your arms to bring the thigh closer to the left side of your chest. Use your right elbow to gently press the right thigh away from your right shoulder. Reach your tailbone toward the floor. Stay 5-10 breaths, then repeat on the left.

If you can’t get down to the floor, do Pigeon pose in a chair. Sit in a chair with your left foot on the floor under your left knee, and cross your right ankle over your left knee. If you can’t, slide your left foot forward until you can. Sit up as vertically as possible. That might be plenty of stretch. If not, hold onto the seat or legs of the chair and tip your pelvis forward, keeping the spine straight. Stay 5-10 breaths, then repeat on the other side.

Things to keep in mind

• Pigeon pose is one of many poses that open the hips. If it doesn’t feel good, even with the modifications, don’t do it. There are plenty of other poses you could do instead.
• Please breathe! While you are holding this or any pose, make sure you are breathing in and out. Many times, when things are hard, we tend to hold our breath. The exhale is when the body relaxes, and that’s what you want while stretching.
• Don’t fight the pose, but don’t force it either. Try to find more ease and less effort in the pose. Support yourself in anyway that you need so that you can fully relax and surrender to gravity.
• Sharp pain means stop. While holding this pose, you should feel a pleasant stretching sensation in and around the hip of the front leg. You may also feel a stretch in front of the opposite hip if your hip flexors are tight. You should not feel sharp pain, in the knee or anywhere else. If you do, stop what you are doing and get more support, either using props or by choosing a different variation. Nothing should hurt.
• Relax more. In this pose, you want gravity to do the work for you. Relax your shoulders and your jaw. Melt your hips toward the floor. Let go of the effort and find more softness and ease in the body. It will feel so much better.

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