How to Do the Perfect Pigeon Pose (Eka Pada Rajakapotasana) - Complete Guide

Want to master Pigeon Pose — the deep hip opener that releases tight hips and opens the heart? You're in the right place.

Perfect Pigeon Pose (Eka Pada Rajakapotasana) Technique

Pigeon Pose (Eka Pada Rajakapotasana) is a profound hip opener that releases tension in the hips, psoas, and hip flexors while providing an emotional release. This pose can be challenging both physically and emotionally, as the hips often store stress and trauma. The full expression includes a backbend, but many practitioners benefit from the preparatory version. ChAIron's AI coaching ensures safe hip opening, proper alignment, and gradual progression.

Step-by-Step Form Guide

  1. From Downward Dog:Start in downward dog, bring right knee forward behind right wrist
  2. Front Leg Setup:Lower right shin toward parallel to front of mat, foot flexed
  3. Back Leg Extension:Extend left leg straight back, top of foot down
  4. Hip Square:Square hips toward front of mat, hands supporting weight
  5. Fold Forward:Option to fold forward over front leg or stay upright

Common Mistakes to Avoid

  • Sitting directly on heel (can stress knee joint)
  • Allowing back hip to lift and turn outward
  • Forcing front shin to be parallel before hip flexibility allows
  • Collapsing weight onto front leg without support
  • Pushing too hard into the stretch
  • Not supporting body weight with hands or props

AI Coaching Benefits

  • Hip alignment and squaring toward front
  • Front leg positioning and knee safety
  • Back leg extension and grounding
  • Spinal alignment and support
  • Depth of hip opening and progression
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