Pigeon Pose (Eka Pada Rajakapotasana)

A Prenatal Yoga Pose for Hip Opening and Glute Stretching

Watch how it’s done below!

At Prenatal Yoga Center, we provide yoga practices designed to promote flexibility, comfort, and relaxation for every pregnant student. Pigeon Pose is a gentle floor pose that focuses on hip opening, stretching the glutes, and releasing tension in the piriformis. With modifications, this pose can provide deep relief and relaxation, making it a valuable addition to a prenatal yoga routine.

Benefits of Pigeon Pose

The Pigeon Pose offers several important benefits for pregnant people:

  • Hip Opening: Creates space in the hips, improving flexibility and relieving tension caused by the body’s changes during pregnancy.
  • Glute and Piriformis Stretch: Targets deep gluteal muscles and the piriformis, releasing tightness and promoting relaxation.
  • Comfortable Positioning: With proper use of props, Pigeon Pose allows for gentle stretching while accommodating the growing belly and maintaining alignment.

Alignment Tips for Pigeon Pose

To practice Pigeon Pose safely and effectively during pregnancy, follow these alignment cues:

  1. Set Up with a Bolster: Place a bolster parallel to the top of your mat. Kneel with both knees on the bolster for a stable starting position.
  2. Position Blocks: Place two blocks about 18 inches in front of the bolster for additional support.
  3. Right Shin Forward: Keep your left knee on the bolster and bring your right shin forward to the space between the blocks and the bolster. Your front shin does not need to be parallel to the mat—bring your heel closer to your hip as needed for comfort.
  4. Hips on the Bolster: Begin sliding your hips back so they rest on the bolster. If your hips do not release fully onto the bolster, add additional padding under your hips for support.
  5. Square the Hips: Keep your hips square, imagining a line from the center of your hip down to the top of your back foot facing the floor.
  6. Front Knee Grounded: Ensure your front knee rests on the floor for stability.
  7. Rest as Needed: You can rest your head on the blocks for additional relaxation.

Modifications for Pigeon Pose

Pigeon Pose can be modified to accommodate the needs of every expecting student:

  • Use Props for Support: Add extra padding or a bolster under your hips to provide support and accommodate the pregnant belly or tighter hips.
  • Alternative Pose for SI or SPD Pain: For those with Severe SI (sacroiliac joint pain) or SPD (symphysis pubis dysfunction), substitute this pose with Ankle-to-Knee Pose to avoid strain.

Category of Pose

  • Type: Floor Pose
  • Focus Areas: Hip opening, glute and piriformis stretching, relaxation
  • Modifications: Use bolsters or padding for support; avoid pose for SI or SPD pain

The Pigeon Pose (Eka Pada Rajakapotasana) is a powerful pose for releasing tension in the hips, glutes, and piriformis. With proper alignment and modifications, this pose can be safely practiced by pregnant students, providing relaxation and comfort during pregnancy.

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Join Our Prenatal Yoga Classes Today! Experience the benefits of Pigeon Pose and other supportive poses in our expert-led prenatal yoga classes. Strengthen your body, stretch your spine, and prepare for a comfortable pregnancy with Prenatal Yoga Center.

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