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
- From Downward Dog:Start in downward dog, bring right knee forward behind right wrist
- Front Leg Setup:Lower right shin toward parallel to front of mat, foot flexed
- Back Leg Extension:Extend left leg straight back, top of foot down
- Hip Square:Square hips toward front of mat, hands supporting weight
- 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
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
- 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
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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