Extended one Legged Pigeon

Extended One-Legged Pigeon

Introduction to Extended One-Legged Pigeon

Extended One-Legged Pigeon, known in Sanskrit as Eka Pada Rajakapotasana (extended variation), is a powerful hip-opening posture that focuses on releasing tension from the glutes, hip flexors, and lower back. This deep stretch is commonly practiced in Vinyasa, Hatha, and restorative yoga sequences because it targets the tight muscles that accumulate stress from sitting, running, or intense lower-body training. Extended Pigeon encourages relaxation, improves mobility, and promotes mindful breath control. Whether you’re aiming to increase flexibility, reduce hip tightness, or find emotional release, this pose is one of the most effective and grounding stretches in yoga.

Benefits of Extended One-Legged Pigeon

Extended Pigeon Pose offers a wide range of physical and mental benefits. The posture deeply stretches the glutes, piriformis, and outer hips of the front leg while lengthening the hip flexors and quadriceps of the back leg. This helps reduce tightness caused by long periods of sitting or high-intensity exercise. The pose also improves mobility in the pelvis and lumbar spine, reducing tension and discomfort in the lower back.

Extended Pigeon enhances blood circulation in the hips and legs, supporting joint health and flexibility. On a mental and emotional level, the pose encourages stillness and grounding. Many people store stress in the hips, and practicing Pigeon Pose regularly can help release that built-up tension. The deep stretch, combined with steady breathing, promotes emotional release, relaxation, and renewed mental clarity.

Step-by-Step Guide

1. Begin in Downward Facing Dog with your hips lifted and your spine long.
2. Lift your right leg toward the ceiling, then bring your right knee forward toward your right wrist.
3. Place your right shin on the mat at a comfortable angle, letting your right foot rest near your left hip or farther forward for a deeper stretch.
4. Extend your left leg straight behind you, with the top of your foot and knee resting on the mat.
5. Square your hips toward the front of the mat—avoid letting your body sink unevenly to one side.
6. Inhale to lift your chest and lengthen your spine.
7. Exhale as you walk your hands forward and lower your torso toward the floor, resting on your forearms or fully extending your body for the “extended” version.
8. Relax your head, neck, and shoulders, allowing your body to soften into the stretch.
9. Hold for 30 to 60 seconds or longer, breathing slowly and deeply.
10. To release, walk your hands back, lift your torso, and step into Downward Facing Dog before switching sides.

Variations

Extended One-Legged Pigeon has numerous variations to suit different flexibility levels. Beginners can place a folded blanket or block under the front hip for additional support, allowing the hips to square more easily. Another beginner-friendly variation is Reclined Pigeon Pose, which offers many of the same hip-opening benefits without pressure on the knees.

Intermediate variations include walking the hands farther forward or lowering the forehead to the mat for a deeper fold. Practitioners may also experiment with turning the torso slightly to target different areas of the glutes and hips.

Advanced variations include the upright version of Pigeon Pose, where the chest lifts and the spine arches, opening the heart and shoulders. Some advanced practitioners may attempt binding the back foot with one or both hands in a backbend variation, deepening the stretch through the entire front body. King Pigeon Pose (a full backbend) is the most advanced form and should only be practiced with proper preparation.

Recommendations

Approach Extended Pigeon with patience and mindful awareness. Always warm up first with gentle hip openers, lunges, or leg swings to prepare your muscles. Never force the front shin to be parallel to the top of the mat—this can strain the knee. Instead, allow your leg to settle into a comfortable position based on your flexibility.

Keep your hips as square as possible to target the correct muscle groups and protect the joints. If you feel sharp pain in your knee, adjust the angle or use props to support your body. Use slow, controlled breathing to help your muscles release tension.

If your hips feel very tight, practice the pose consistently rather than pushing too deeply at once. Over time, your flexibility will improve and the pose will become more accessible. Always balance both sides evenly and follow Pigeon Pose with a gentle counterpose such as Downward Dog or Child’s Pose.

Related and Similar Yoga Poses

Several yoga poses complement Extended Pigeon and support hip mobility. Reclined Pigeon (Supta Kapotasana) is a gentle version perfect for beginners. Lizard Pose (Utthan Pristhasana) provides a deep groin and hip-flexor stretch. Half Split Pose (Ardha Hanumanasana) stretches the hamstrings and prepares the legs for deeper hip work. Cow Face Pose (Gomukhasana) targets the outer hips and glutes. Low Lunge (Anjaneyasana) stretches the hip flexors and quadriceps. Frog Pose (Mandukasana) opens the inner hips and groin, enhancing pelvic mobility.

Conclusion

Extended One-Legged Pigeon is one of the most effective hip-openers in yoga, offering deep physical release and emotional grounding. It stretches the glutes, hip flexors, and lower back while encouraging calm, mindful breathing. With proper alignment and consistent practice, the pose improves flexibility, reduces tension, and supports greater mobility in the hips and spine. Whether you are recovering from intense training, easing lower-back tightness, or seeking emotional release, Extended Pigeon is a grounding, transformative pose that enhances both your physical practice and your inner well-being.

Follow our Social Media!