Eka Pada Rajakapotasana — Pigeon Pose

IntermediatePsoas & Hip Flexors Pelvic NeutralizationDeep

240s

A grounded hip opener that lengthens the front of the back-leg hip while releasing the outer hip of the front leg.

Focus: Deep opening of the anterior hip and outer hipEquipment: Blanket or block (optional, under hip)

How to perform

From a low lunge, bring the front shin toward parallel across the mat, sliding the back leg straight behind you, top of the foot down. Square the hips to the floor and level them. Support the hips with a blanket or block if needed. Inhale to lengthen the spine; optionally fold forward over the front leg to deepen. Hold, then switch sides.

Breathing

Inhale to lengthen; exhale to release and soften. Slow, steady breath.

Benefits

Encourages mobility through the hips and front-of-hip region in a supported shape.

Anatomical focus

Psoas MajorHip external rotatorsGluteals

Flex the front foot to protect the knee; level the hips with support as needed.

Precautions

Keep the front foot flexed to protect the knee. Support under the hip if it lifts. Stop if you feel knee or sharp pain.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.