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Pigeon Pose (Eka Pada Rajakapotasana)

From hands and knees, bring one knee forward and place it behind your wrist while extending the opposite leg straight back, then lower your torso over the bent leg.

60s each sideAdvancedLyingNo equipment

How to do the Pigeon Pose (Eka Pada Rajakapotasana)

  1. From hands and knees.
  2. Bring one knee forward and place it behind your wrist while extending the opposite leg straight back.
  3. Then lower your torso over the bent leg.

What it targets

Primary muscle groups: Hips, Glutes.

Commonly included in conservative-care programs for: Piriformis Syndrome, Sciatica, Hip Bursitis, IT Band Syndrome.

Body Fix walks you through the Pigeon Pose (Eka Pada Rajakapotasana) with a guided timer, demo video, and progressions. Free on iOS.

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This page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.