Pigeon pose (Eka Pada Rajakapotasana in Sanskrit) is an intermediate pose, but can be modified for people at a beginner level who are looking for more challenge. This asana can also be modified to meet the needs of the individual student.
There are many benefits to pigeon pose. This pose opens the shoulders and chest and stimulates the organs of the abdomen. The muscles stretched in this pose include the chest, shoulders, neck, thighs and abdomen.
To move into pigeon pose, begin on your yoga mat on your hands and knees. The need should be just below the hips and the hands a little bit in front of the shoulders. Move the right knee forward in line with the wrist and bring the foot to the front of the left knee. The shin is resting on the mat.
The next step is to move the other leg back, gradually straighten the leg to bring the front of the thigh to the mat. On the exhalation breath, bring the torso of the body to the right thigh and move the arms forward.
Move the hands back to the shins and push the fingers into the floor, lifting the torso. Press down on the tailbone and move the left hip towards the right heel. Remain in the pose for about a minute and then slide the left knee forward and move out of the pose.
Often, downward facing dog is used as part of the sequence to move out of the pose, and then back to the hands and knees on the mat, where you started. At this point, you will move into the position on the left side of the body, using the same sequence to move into and out of the asana.
As in most yoga poses, there are modifications that can be done to enhance comfort in the pose and help you relax into the stretch. For pigeon pose, you can use a folded blanket placed under the hip. This helps the hip reach the mat and offers needed support for beginners or people with tight hips. A strap can be used if you have trouble reaching the back leg and need assistance.