Activity
Pigeon Pose (Eka Pada Rajakapotasana )
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 2
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 3
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 4
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 5
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 6
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 7
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 8
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 9
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 10
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 11
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 12
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: KG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Pre Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: LKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: UKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Pigeon Pose (Eka Pada Rajakapotasana )
Learning Outcomes
Deeply stretches the hips, thighs, and glutes
Increases flexibility in the hip flexors and lower back
Stimulates digestive and reproductive organs
Enhances posture and alignment awareness
Releases emotional tension stored in the hips
Description Of Activity
Starting Position:
Begin in Downward-Facing Dog or Table Pose.
Bring Right Leg Forward:
Bring your right knee forward toward your right wrist.
Place the right ankle near your left wrist, so your right shin is angled.
Extend Left Leg Back:
Slide your left leg back straight behind you, toes pointing straight and leg in line with your body.
Square the Hips:
Gently square your hips toward the front (use a block or blanket under the right hip if it doesnt reach the floor).
Inhale and Lift:
Sit tall with hands on the mat, lifting the chest and lengthening the spine.
Exhale and Fold (Optional):
For a deeper stretch, walk your hands forward and fold over your front leg.
Hold and Breathe:
Stay in the pose for 30 seconds to 1 minute, breathing slowly and evenly.
To Release:
Inhale, walk your hands back, lift the chest, and step back to Downward Dog or switch legs.
Variations
Seated Upright Pigeon: Keep the upper body tall without folding forward (good for beginners).
Sleeping Pigeon: Lower the forehead to a block or mat for deep rest.
Double Pigeon (Fire Log Pose): Cross both shins in a seated position for students unable to do the full pose.
Coaching Tips
Encourage students not to force the hips to the floor—use props for support.
Keep the back leg extended straight, not angled out.
Offer reminders to relax the jaw and shoulders.
Use this pose as a cool-down or emotional release posture in class.
Equipment/Material Required
Yoga mat
Optional: yoga block, folded blanket, or cushion (under hip or forehead)