This month, we’re spotlighting a student request (thanks, Sarah!): Pigeon Pose, or Eka Pada Rajakapotasana, Sanskrit for “One-Legged King Pigeon Pose.”

“King Pigeon” can sound intimidating, and yes, there’s a more advanced version that opens the chest, arches the back, and really lives up to the royal name. But the version we usually practice in class--sometimes called Half Pigeon--is softer and more passive. It focuses on the hips, breath, and gentle release, often inviting a relaxed fold forward.

Pigeon tends to spark strong feelings. Some students absolutely love it, sinking in with ease (I’ll admit I’m one of them). Others… well, it’s a pose that can elicit groans and grumbles. And both reactions are completely valid!

What makes Pigeon special is that it’s not a one-size-fits-all pose. There’s a lot of room for exploration, and with a few thoughtful variations, even Pigeon skeptics can find a version that actually feels supportive, freeing, and good in their body.

Why Pigeon?

Pigeon targets the hips in a way few other poses do. It stretches the external rotators and hip flexors and helps release tension in the lower back. It also targets an area where you may hold both physical and emotional tension.

It’s not about creating a perfect shape. It’s about noticing sensation, finding comfort where you can, and learning to stay present even when it starts to feel intense.

How to Explore Pigeon

Here are some ways to make Pigeon your own:

• King Pigeon: This is how we usually refer to the advanced version of the pose, with chest lifted, back foot lifted, hands reaching for the foot. Only attempt if your hips, spine, and shoulders feel ready.

• Half Pigeon: This is the typical, folded version we usually practice in classes. Hips squared, torso softening forward, forehead or forearms resting on the ground, a block, or a bolster. This is accessible for most bodies and still deeply effective.

• Start from the back: Try Reclined Pigeon (Figure 4 on your back) if the full pose feels too intense or inaccessible.

• 90/90 Pinwheel Pigeon: Front and back legs each at about 90-degree angles. Keep hips squared to the front, fold gently or stay upright. Micro-movements like leaning forward, back, or side-to-side can enhance the release.

• Prop: Use a block or blanket under the front hip, a bolster under your torso, or a block under your back thigh for gentle support.

• Adjust your front leg: Flex your foot, angle your shin, or keep your knee higher if that feels better for your joints.

• Move mindfully: Rock gently side to side or lift slightly on an inhale, soften on an exhale.

The goal isn’t depth or perfect alignment. It’s noticing what’s happening, experimenting, and honoring your limits while staying curious.

An Invitation for January

This month, approach Pigeon as an opportunity to slow down, explore, and tune into your body. Let it be a gentle teacher in patience and presence. Even if you’ve been a Pigeon hater in the past, this is your chance to see what it can do when you give yourself options, support, and permission to adjust. Pigeon Pose can be a beautiful invitation to meet yourself right where you are.