The Pigeon Yoga Pose or Eka Pada Rajakapotasana Benefits

by Tanmay Joshi
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The pigeon yoga pose or Eka pada rajakapotasana may seem intimidating to some at first glance, but once you get the correct posture in your mind, you’ll see that it’s a fun and beneficial pose that everyone can do.

The eka pada rajakapotasana strengthens the legs, knees, ankles, and wrists while improving your balance and flexibility.

This pose also works wonders on the digestive system and improves digestion by massaging the abdominal organs from inside the body.

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What is the Pigeon Yoga Pose?

The pigeon yoga pose, also known as Eka pada rajakapotasana in Sanskrit, is one of the best hip-opening exercises known for its multiple benefits.

Eka pada translates to one-legged, and raja kapota means king pigeon. Both pigeon poses are designed to stretch your hips, hamstrings, calves, ankles and groin muscles.

If you have knee issues or tightness in your hips or lower back, practising these stretches with caution is essential because they can exacerbate those issues if not done properly.

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Eka Pada Rajakapotasana Benefits

Eka Pada Rajakapotasana Benefits
Eka Pada Rajakapotasana Benefits

This yoga pose is one of my favourites because it stretches and strengthens not only your back but also your chest, thighs, calves, shoulders, and arms—basically every muscle in your body.

It’s an intermediate-level yoga pose that works well to open up your hips to achieve more advanced poses such as backbends.

The pigeon yoga pose is a safe way to open up your hips without causing too much pressure on them. Also, it’s great for stretching out tight hamstrings!

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Top Five Benefits of Pigeon Yoga Pose You Didn’t Know

Benefits of Pigeon Yoga Pose
Benefits of Pigeon Yoga Pose

Pigeon yoga pose, or Eka Pada Rajakapotasana, has many benefits you may not be aware of. One reason this yoga pose gets less attention than others is that it can be challenging to get into and stay in.

If you can master this position, however, you’ll reap its benefits for years to come! These are the top five pigeon yoga pose benefits you probably didn’t know about.

Improve Hip Flexibility

The pigeon pose does wonder for your hips. The hip flexors and quadriceps muscles in your upper leg are strengthened with repeated practice while also increasing your flexibility in that area.

Increased flexibility reduces overall pain and discomfort in those areas, making it easier to get out of bed or go for a long walk on a day when you’re not feeling well.

In addition, the pigeon pose can help improve sports performance by improving reaction time, coordination and balance.

Supports Digestion

The yoga pigeon pose will increase blood flow to your intestines, helping your body to move waste out naturally.

Not only does improving circulation promotes digestion, but it helps maintain regularity as well. This is especially helpful for people with irregular bowel movements, constipation, or chronic digestive issues like IBS (irritable bowel syndrome).

Keeps The Stress Away

Stress is one of those words that’s thrown around a lot, but few people really understand what it means. Pigeon pose is known as the excellent way to relieve stress in your everyday life because it stretches out your hips and thighs while also strengthening your core muscles.

Ayurveda also claims that this pose can relieve anxiety and stress if practised regularly. It takes balance and focus—which helps increase mental clarity.

Open Up Groins and Thigh Muscles

This pose helps to open up your groins and thigh muscles. Both of these areas will begin to relax when you hold them in a stretch for a few seconds.

The result is that it allows your body to become more flexible than before. It takes time, but it will pay off in ways you can’t even imagine.

It’s important not only to take time out for yourself but also to be sure that you have enough flexibility in your body to feel great daily!

Sometimes we don’t realize how tight our bodies are until we try something new! This poses stretches out all those muscles and makes you feel great about yourself!

Reduce Lower Back Pain

Many people experience lower back pain from everyday living, mainly if they sit for extended periods at work. When we sit for long hours, our hip flexors—the muscles that move your legs and torso forward—get tight.

This causes strain on your lower back and puts pressure on nerves in your spine. Try pigeon pose to stretch out those hip flexors and decompress your spine to relieve some of that stress.

It’s a tremendous way to reduce the lower back pain!

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Precaution to Consider While Performing Eka Pada Rajakapotasana

Eka pada rajakapotasana, or one-legged king pigeon pose, is a yoga posture that needs to be practised cautiously. This posture needs to be performed slowly.

Practising it quickly may lead to muscle pulls in your hip, knee or ankle. And, if you have any kind of lower back issues, please avoid practising eka pada rajakapotasana at all costs.

If you experience any discomfort while doing eka pada rajakapotasana or its variations, stop immediately and consult a physician before resuming practice.

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Pigeon Yoga Pose Steps

Get on all fours and start in a pose similar to the Downward Dog position. Your feet remain together and arms wide on your yoga mat. You will now look like an upside-down V shape.

Lead with a flexed heel by lifting your left leg behind you and straightening it so that it stays in line with your body.

Bend your left leg so that it crosses in front of your right and lower yourself towards the ground.

Lower your right leg onto the mat. Place your left foot ahead of your right hip while keeping it flat on the ground.

Now keep your upper body folded over your left leg, with both of your arms stretched right in front of yours and palms remain facing down. Hold the stretch for fifteen seconds before repeating on the other side.


Q.1. What is the pigeon pose good for?

Ans. If you’re ready to master a yoga pose finally, you should try eka pada rajakapotasana, more commonly known as pigeon pose.

This advanced asana has many benefits, including enhanced balance, increased flexibility in your hips and glutes, improved blood circulation throughout your entire body, reduced stress and anxiety levels, reduced lower back pain symptoms, improved spinal strength and overall posture.

Q.2. Why is the pigeon pose so painful?

Ans. In short, the pigeon pose stretches your hips in a way that opens up your hips and lower back. This is great if you want to improve flexibility or balance but not so great if you have tight hips.

It’s like stretching a rubber band: it hurts at first, but once you break through that initial resistance, it gets easier. If you’re new to yoga, take it slow when doing pigeon pose—and don’t be surprised if you feel some pain!

Q.3. Is pigeon pose a beginner pose?

Ans. Eka pada rajakapotasana, otherwise known as pigeon pose, is an asana in yoga that increases flexibility in your hips. Also, because it strengthens your hip abductors, it helps improve balance.

But this pose is not considered a beginner pose because it needs good flexibility, especially in your lower body. Beginners should start the pigeon pose yoga slowly and carefully in the initial days.

Q.4. What muscles are stretched in the pigeon pose?

Ans. Eka pada rajakapotasana targets several major muscle groups in your body. By working to extend your hip flexors, the pigeon pose can stretch your quadriceps while strengthening gluteus maximus and minimus muscles in your hips as well.

Your core muscles are also strengthened as you work to keep a balanced posture, which will lead to better balance overall.

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