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, demanding, of great flexibility, technique and patience. Doing it well, taking into account every detail, is something reserved for a few: those who are willing to make a great effort.


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

Yoga 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.


Recommended Yoga Poses:

Go Back to the Main Yoga Page

Follow our Social Media!