How to do The Yoga Pigeon Pose

How to do The Yoga Pigeon Pose

Yoga Pigeon Pose

The Kapotasana or Pigeon Pose is an advanced exercise of Yoga. It might be demanding but it will help you to provide great flexibility. It requires proper technique and patience.

It might be difficult at first but it is possible when you are willing to make an effort with time, practice, and patience.

Pigeon Pose Benefits

  • Strengthens the muscles of the lower back, glutes, hamstrings, and twins.
  • Stretches your quadriceps, hamstrings, hips, glutes, and lower back.
  • Flexes the hips, legs and knees, and pectorals.

Pigeon Pose step by step

  1. Kneel and place one leg bent forward. Stretch the other leg back.
  2. Place your hands on the floor on the sides of your body until you place your groin on the floor.
  3. For the groin to reach the ground, move the heel of the bent leg away as necessary and lift the knee, contract the gluteus of the stretched leg so that it does not leverage.
  4. Take the coccyx to the pubis and insert the abdomen together with the shoulder blades and direct them to the coccyx.
  5. Stretch arms overhead with palms together.
  6. Change the leg and repeat the posture.

This video goes over basic leg positioning for pigeon pose including pointers for protecting the knee. Includes:

  • Basic Set-Up
  • Knee Protection
  • Hip Activation
  • Using the Front leg to Support the Pelvis (vs using the arms)
  • upright pigeon (a hip flexor stretch),
  • low pigeon (glute stretch),
  • hip on the floor low pigeon (screaming pigeon hip stretch)
  • hip on the floor upright pigeon with a twist.


  • Do not force your legs if you are not flexible enough.
  • You can use pillows if you need them under your legs.
  • You can also use Yoga bricks to hold yourself or maybe chairs on each side.
  • You can hold it for 10 seconds then do it again and switch sides.

Recommended Yoga Poses:

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