Step 1: Setup
Create pelvic support and neutral spine before depth.
Eka Pada Raja Kapotasana (Pigeon Pose)
एक पाद राज कपोतासन | Hip-Opening Asana practice details from Nirog Yoga
Introduction
Eka Pada Raja Kapotasana variations provide deep glute and hip-flexor opening with mindful alignment and support.
Key Alignment Cues
- Front shin angled comfortably; avoid forcing 90 degrees.
- Keep front hip and back hip as level as possible.
- Lengthen spine before folding forward.
- Use props under front hip if pelvis tilts.
Benefits
- Releases glutes, piriformis, and hip rotators.
- Opens back-leg hip flexors.
- Can relieve stiffness from long periods of sitting.
Precautions
- Avoid with acute knee pain on front leg.
- Keep pose moderate for SI-joint sensitivity.
Modifications
- Use bolster under front hip and torso.
- Practice reclined pigeon (Figure-4) as alternative.
Common Mistakes
- Dropping fully into one hip without support.
- Twisting torso and overloading front knee.
Practice Rhythm
Recommended hold: 5 to 10 breaths each side
Breath pattern: Slow exhalation-focused breathing for release.
How to Practice (Step-by-Step)
- From tabletop, bring one knee behind same-side wrist.
- Extend opposite leg back and square pelvis.
- Stay upright or fold forward with props.
- Hold and switch sides mindfully.
Step-by-Step Visual Guide
Step 2: Enter and Hold
Move gradually into opening with consistent breath.
Step 3: Exit and Reset
Return to tabletop and move through gentle cat-cow.