Your Complete Pigeon Pose (Kapotasana) Yoga Guide for Beginners

Pigeon Pose Yoga Guide for Beginners

Today we are discussing the Pigeon Pose Yoga (Kapotasana) which will help you to get rid of several muscular pains and tight hips.

Your hips are considered to be a complex cluster of powerful muscles, ligaments, tendons which are essential to your ability to move. Most of the people these days spend a lot of time sitting in front of a computer all day.

This prevents your hip from getting the movement and stretching they need. But, they do not stretch or flex your hips and also, it can end making them feel tighter.

Stress is a major contributor to the tight hips. This is because we usually tend to hold tension in the hip area. Now, you can banish your tight hips by integrating Kapotasana or Pigeon Pose into your yoga or exercise practice.

One Leg Pigeon Pose Yoga (Kapotasana)

Doing One Leg Pigeon Pose Yoga
One Leg Pigeon Pose Yoga Steps

11 Steps to Follow for Pigeon Pose Yoga with One Leg

1) Begin In Downward Dog

Your knees should be essentially right below your hips on the mat. Along with that, your hands should be slightly ahead of your shoulders. It is generally best to learn how to flow into pigeon pose from downward dog facing pose once you get the basic pose down.

2) Raise Your Right Leg So That It Extends Away From You

You should slide it forward to the back of your right wrist. Also, angle your right skin under your torso and bring your right foot to the front of your left knee mainly behind your left hand. In case you are a yoga beginner, you should bend your front knee as much as you need to, that it does not feel tense or tight.

But, rather, than that, it should feel comfortable. Your knees should be well protected in this pose which prevents irritation of the joint. Also, you will be preferably able to bring your skin more parallel with the front edge of the mat as you continue to practice this pose.

3) Slide Your Left Leg Back Behind You

By letting the front of your thigh sit on the floor, you should straighten it. All you need is to make sure that your left leg is preferably extended straight behind you but not out to one side. Also, make sure that your back thigh is rotating inward. You should press all five toes of your back foot onto the mat.

4) Lower The Outside Of Your Right Buttock To The Floor

Position your right feel so that, it is in the front part of your left hip. Your body will again want to avoid putting on weight on your right hip if it is tight. Also, it is very important to maintain equal weight on both hips.

5) Place Your Hands On Either Side Of Your Leg

Next step is to inhale and also rise up on your fingertips. You should also try to elongate your spine. Lengthen your lower back by pressing your tailbone forward and down.

6) Exhale And Lay Your Torso Down Over Your Right Leg

You should not worry about putting your head on the mat. Also, you should give them a deep stretch by lowering to a point which is considered to be much comfortable for your hips. By keeping your spine long, you should mainly focus to place equal weight on both the hips.

You should stretch your arms forward and stack your hands in case your hips are open or flexible. By proper lying of your torso over your right thigh, you should rest your head on your hands.

7) Hold This Pose For 4 To 5 Breaths

After that, you should inhale and exhale deeply through your nose. Also, continue to maintain an equal weight in both the hips and extend your spine forward and down.

8) Rise Up And Place Your Hands Back On The Floor

Inhale as you slide your left knee forward. Exhale and lift your right leg up and back into the Downward Facing Dog Pose. You need to keep your right leg lifted to release any tension in your right hip for 1to 2 breaths.

9) Exhale As You Lower Your Right Leg Down

Next step should be dropping down on your knees to all fours. Repeat the similar pose with your left leg. Also, make sure to position your left leg in a correct manner and breathe deeply with each movement.

10) Take Your Time With This Pose

Pigeon pose can contribute to causing emotional resistance for some people in case the hip area is tight. All you need is to take a deep breath and come out of the pose if your hips feel comfortable or too tight.

Practice another sun salutation and after that try this particular pose again. Also, it is very important to go slowly and only as far as feels comfortable for your knee and your hips. You should not force your hips into the particular pose.

So, the pigeon pose for beginners is considered to be very effective as it will increase your flexibility and also your hips will preferably respond to this opening.

11) Modify This Pose In Case You Are A More Advanced Yoga Practitioner

Usually, the more yoga practitioners or those with flexible hips can deepen the overall pose into a backend.


So, it is evident from the above section that this particular pigeon yoga pose is considered to be very much effective in banishing your tight hips. Again, people should either choose to opt for full pigeon pose or king pigeon pose.

Hardip Koradia

Hardip Koradia is a pro health blogger with years of experience in writing resourceful articles on different health topics like alternative health, natural health, home remedies, yoga, diet, etc. His passion for health inspired him to start AyurHealthTips, a growing health blog.

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