Pigeon PoseEka Pada Rajakapotasana · 비둘기 자세

Hip opener · Beginner

How to do it

From all fours, bring one knee behind the wrist and lay the shin forward, then extend the back leg straight behind you. Exhale, lift the torso tall, and let the hips settle toward the floor.

What it should feel like

A deep release through the outer hip and glute of the front leg — the spot that tightens from long hours of sitting.

Common mistakes

Collapsing to one side so the hips go crooked. Keep both hips squared to the front, and slip a blanket under the front hip if it feels strained.

Flows with this pose

• Legs Strong, Shoulders Off (26 min)
• Hatha Deep (54 min)
• Nonstop Vinyasa (30 min)
• Nonstop Vinyasa (50 min)

More Hip opener poses

• Low Lunge
• Happy Baby
• Lizard Pose
• Bound Angle (Butterfly)
• Garland (Yogi Squat)
• Side Lunge