Pigeon Pose (Eka Pada Rajakapotasana, prep)
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A deep hip-opener that stretches the glutes and external rotators (piriformis) of the front leg and the hip flexors of the rear leg.
Detail
From hands and knees or downward dog, bring one shin forward toward the front of the mat (front-foot position adjusted for knee comfort) and extend the other leg straight back, hips squared toward the floor. Stay upright on the hands for a lighter stretch, or fold the torso forward over the front shin to deepen it. Support the front hip with a folded blanket if it lifts off the floor.
Targets the gluteals and deep external rotators (piriformis) of the front leg and stretches the rear hip flexors. Protect the front knee: keep no torque on the joint and back off if any knee pain. A supine figure-four (stretch-hamstrings-lower-back-figure-four) is a gentler alternative for sensitive knees.
Key facts
- Front shin forward, rear leg straight back, hips squared.
- Stretches front-leg glutes/piriformis + rear hip flexors.
- No knee torque; use figure-four variant if knee is sensitive.
Connections
- stretch-hamstrings-lower-back-figure-four — gentler alternative.
- stretch-buttocks-hips-seated-twist — related glute/hip stretch.
- gluteus-maximus — primary stretch target.
- pose-childs-pose — common rest after deep hip work.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.