Pigeon Pose For Beginners

Updated: Sep 12

Pigeon pose also know as Eka Pada (Raja) Kapotasana is a beautiful pose that eventually leads into Eka Pada Rajakapotasana (one-legged king pigeon) which is a lovely backbend.

Taking the time to work your way up toward these more challenging asanas by practising and getting the alignment of pigeon pose, to begin with, would be helpful.


Sharing with you below benefits of this postures, some precautions doing pigeon pose and how to do pigeon pose step by step.


The excellent benefits you may receive from such a deep hip opener are:

  • Helps to Increases hip mobility

  • Can reduce back pain

  • Can help relieve sciatica

  • Helps to stimulate the abdominal, internal organs

  • Supports better digestion

  • Helps Stimulates the reproductive area

  • Encourages better circulation especially the lower body and spine

  • Improves spinal flexibility


Pigeon Pose Contraindications

  • Knee pain or injury

  • Ankle pain or injury

  • Sacroiliac injury



How to do Pigeon Pose step by step (for a tutorial video click here)


Step one.


  • Arrive on your hands and knees.


  • Place the knees under your hips and wrists under shoulders.

Step Two.


  • Begin to slide the right knee up towards the right wrist.


Step Three.


  • Keep the right knee in line with the right wrist.


  • Begin to slide your right foot and ankle across in line with the left knee and wrist.


  • Just take the foot across to a comfortable position.


Step Four.

  • Tuck the toes of the left foot.


  • Begin to ease the left leg back.


  • The left foot, ankle and leg should remain directly behind the left hip.


  • Allow the hips to sink towards the floor as the left leg moves back.

Important Pigeon Pose Note - Keep the hips moving equally down to the ground.




For your step by step how to do pigeon pose video guide, please take a look at my tutorial video below. I hope you enjoy it!



Welcome to my blog, I am Katya 

I am an artist, Yoga lover and 'British Wheel of Yoga' Teacher of over 10years. Sharing and helping people is something I am incredibly passionate about, and I aim to serve to the best of my ability. 

I graduated with a Bachelor of Arts Degree in Creative Writing & English in 2007; I find that blogging and poetry is a perfect way for me to express myself and to structure my knowledge to share with others. 

I hope you find something that can help on these pages and I look forward to sharing more content with you. Love and Hugs Katya 

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