Category: Prone & kneeling
Level: intermediate
Hold: 5–10 breaths upright; 1–3 minutes per side folded, Yin-style
Type: Asana
Breath: Long, patient exhales — let the hip release on the out-breath rather than forcing it.

Pigeon Pose

Eka Pada Rajakapotasana (prep) — "one-legged king pigeon posture (preparation)"

Also known as: Half Pigeon, Sleeping Swan

One shin forward, the other leg stretched straight back — a deep stretch for the outer hip of the front leg. In Yin practice the folded version is called Sleeping Swan and is held much longer.

Step by step

1From Downward Dog or Tabletop, bring your right knee forward toward your right wrist.
2Set your right shin down at whatever angle your hip allows — the shin does not need to be parallel to the front of the mat, and for most people it won't be. A more angled shin, heel closer to the left hip, is honest and safe.
3Slide your left leg straight back, kneecap and top of the foot on the floor.
4Work your hips toward square with the front of the mat, but let the hips stay level rather than dumping all your weight onto the right side — support under the right hip helps.
5Flex your front foot slightly to keep the knee supported, and back off immediately if you feel anything sharp in the front knee. The stretch belongs in the hip, not the knee.
6Stay upright on your fingertips with a tall spine, or exhale and fold forward over the front shin.
7Hold, then press back to Tabletop and repeat on the left side.

Benefits

✓ Deeply stretches the outer hip and glutes of the front leg
✓ Opens the hip flexors of the back leg
✓ The folded version gives the lower back a long, quiet release
✓ Long holds teach patience with slow-to-change tissue like the hips

Make it yours

· Place a bolster or folded blanket under the front-leg hip so the pelvis is supported and level — this is the single most useful prop here.
· Keep the front shin at a steep angle, heel near the opposite hip, to reduce intensity.
· Rest your forehead on a block or stacked fists in the folded version.
· Do Reclined Figure Four on your back instead for the same stretch with zero knee load.

Take care

This pose is famously hard on sensitive knees — if the front knee complains at all, switch to Reclined Figure Four, which stretches the same area with the knee unloaded.
Take care with existing hip or sacrum irritation; keep the hips supported and the hold short.
During pregnancy, keep the upright version and support the hips rather than folding onto the belly.

This is general practice guidance, not medical advice. If something hurts, ease out of it.

Practiced in

Props that help here

Yoga blanket — Folded under the hips in seated poses, under the knees in kneeling ones, under the shoulders for shoulderstand. A firm household blanket works too. find one
Bolster — The single best restorative purchase. Under the knees, under the spine, or lengthwise under the back to open a gentle supported backbend. find one

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