The pigeon stretch (Eka Pada Rajakapotasana) is a foundational yoga and mobility pose. Classified as a hip-opener, it addresses deep-seated tension in the pelvic region. The stretch aims to increase the range of motion in the hip joint, often restricted by prolonged sitting or repetitive movements. Regular practice can lead to improvements in lower body flexibility and overall comfort. This guide details the muscles involved, execution, and safety modifications.
Anatomy of the Stretch: Targeted Muscle Groups
The pigeon stretch targets several muscle groups simultaneously. The front bent leg focuses on external hip rotation and abduction, deeply stretching the gluteal muscles (gluteus maximus and medius) and the piriformis muscle.
The piriformis is a small muscle deep within the buttocks; when shortened, it can compress the sciatic nerve, causing pain down the leg. Lengthening this muscle helps alleviate this discomfort. The back extended leg is placed in hip extension, targeting the hip flexors, most notably the psoas muscle. Stretching the psoas, which runs from the lumbar spine to the femur, improves posture and reduces lower back strain.
Executing the Classic Pigeon Pose Step-by-Step
Begin the classic pigeon stretch by moving from a hands-and-knees position or from the three-legged downward-facing dog pose. Bring your right knee forward toward your right wrist. Slide your right foot toward your left hand to position the right shin angled, or ideally parallel, to the front edge of the mat, depending on your flexibility.
Extend your left leg straight back, keeping the top of your foot on the floor and toes pointed back. Keep your hips level and squared toward the front of the mat. Actively flex the front foot by drawing the toes back toward the shin to protect the knee joint.
Maintaining a gentle core engagement supports the lower back and sustains hip alignment. Remain upright with your hands on the floor, lifting your chest to lengthen the spine. This posture increases the stretch on the hip flexor of the back leg. Focus on allowing the hip of the back leg to melt toward the floor to deepen the extension.
To transition into “sleeping pigeon,” slowly walk your hands forward and lower your torso over the front leg. Rest your forearms on the mat or stack your hands for a pillow. This forward fold intensifies the stretch in the outer hip and gluteal region of the front leg. To exit, press your hands into the mat, lift your torso, and gently transition back to hands and knees or downward-facing dog.
Making the Stretch Safe: Modifications and Alternatives
The deep external rotation required in the classic pigeon stretch can place stress on the knee joint, especially for those with limited hip mobility. If you feel any pinching, twisting, or sharp sensation in the knee, immediately adjust the form or choose an alternative pose. Do not force the front shin parallel to the mat if it causes knee discomfort.
A simple modification involves using a prop to support the hip of the bent leg. Placing a folded blanket, towel, or yoga block underneath the hip helps elevate the pelvis. This elevation assists in keeping the hips square and reduces torque and pressure on the front knee. Adjusting the prop height tailors the stretch to your current flexibility.
When the classic pose causes persistent knee pain or is inaccessible, the figure-four stretch (supine or reclined pigeon) provides a safer alternative. Lie on your back with both knees bent and feet flat. Cross one ankle over the opposite thigh, creating a figure-four shape. Gently lift the grounded foot and interlace your fingers behind the thigh, drawing it toward your chest. This reclined position offers a comparable stretch to the gluteals and piriformis without putting direct body weight onto the knee joint.