Yogis Anonymous

Pigeon Pose

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One-Legged King Pigeon Pose Eka Pada Rajakapotasana

Intermediate

By

Ally Hamilton

Note: If you have knee issues, please go to the pose "Thread the Needle" instead. If the knees don't trouble you, but the hips are a bit tight, have a block or a blanket handy. Once you've set up your pigeon pose, focus on full inhales and complete exhales.

Class details

Benefits

Stretches the inner thighs and psoas
Stimulates your abdominal organs
Opens the heart, chest, and shoulders

Key Alignment Points

Keep the front shin parallel to the front edge of your mat if possible, or walk it back toward your other hip
Drop your hips evenly toward the floor
Flex your front foot to protect the knee
Put a block under the hip of the bent knee if needed

Contraindications

Sacroiliac injury
Knee injury
Ankle injury
Extremely tight hips or thighs - try 'thread the needle' instead

Ready to work it?

Here are some classes featuring One-Legged King Pigeon Pose.

71 minutes

Yin for the Win

By Ally Hamilton on Jul 6, 2024

Yin Intermediate

Do you need some serious nervous system decompression and a really deep stretch? Well, look no further because that's what we're doing in this session that is all about hip, hamstring and shoulder opening along with conscious breath and moment-to-moment curiosity about sensation. You may want props - a blanket for some of the hip and hamstring opening, a strap if you want to use it for bound angle in savanna, and a couple of blocks in case you need to "lift the floor up" - but you may not need them. This is a great practice for evening, before bed, or anytime you want to get really grounded.
58 minutes

All the Right Moves

By Ally Hamilton on Apr 15, 2024

Vinyasa Flow Intermediate

If you're looking for a delicious all-over feel-good flow, you've come to the right place. Lots of shoulder, hip, hamstring and heart-opening along with core strengthening and time to play upside down. Long holds in pigeon and variations on pigeon, and a nice wide straddle forward fold. Deep, mindful breath and movement to soothe what ails you, and a very sweet savasana to send you gliding into your day.
46 minutes

Soothing Stretch

By Josie Kramer on Sep 26, 2023

Gentle Yoga Beginner

This gentle practice will take you through cat/cow, thread the needle, puppy pose, sphinx, iron cross, locust pose, down-dog, mountain pose, 1/2 splits, lizard pose, single pigeon, seated spinal twist, supported bridge, and more! Listen to your body, work at your own pace - and practice being on your own side. Enjoy, yogis!
31 minutes

Happy Hips

By Angela Kukhahn on Aug 15, 2023

Vinyasa Flow Intermediate

Want to go deep into some hip-opening in a short amount of time? Me, too! Get ready for an energizing, heat-building flow that targets the hips, hip flexors and quadriceps and gets us ready for lots of pigeon variations and our friend, the frog!
52 minutes

Flying High

By Kate Duyn on Aug 5, 2023

Vinyasa Flow Advanced

Yogis, if you're looking to shift your perspective, please grab two blocks and follow me! We're going to deeply open the hips, shoulders and hamstrings so we can play with arm balances including koundinyasana 2 and inversions including many different headstand variations (please be sure your neck feels good and you have a long-term headstand practice if you do the variations!) Enjoy!
25 minutes

Hip-Opening Magic

By Angela Kukhahn on Jul 31, 2023

Vinyasa Flow Intermediate

A quick but thorough deep-dive into the hips for days when you're short on time but really want to open. The shoulders and hamstrings get plenty of love, too, but the magic happens in those hips! Enjoy, yogis!
61 minutes

Zero Gravity Camel

By Kate Duyn on Jun 7, 2023

Vinyasa Flow Advanced

Grab two blocks and a blanket and let's play! This is a heart-opening flow that focuses on balance in creative ways. Get ready to discover the tops of your feet and a camel pose that defies gravity! Enjoy, yogis!
61 minutes

An Rx Flow for BurnOUT

By Ally Hamilton on May 10, 2023

Vinyasa Flow Intermediate

If you're feeling burnt OUT, this is for you! This is a steady, deeply opening flow that gives extra love to the hips, but also opens the shoulders and hamstrings. You can turn the heat up or down based on how you're feeling. I give tons of variations on everything so you can back off, or explore more deeply. Backbends can be active or restorative, as can inversions. Hip opening can be reclined or right-side-up. What I truly want is for you to stay curious from moment-to-moment about how your body feels so you can respond with compassion and awareness. That's the cure for burnout and if you can do it on your mat, you can do it in your life!
40 minutes

Full Body Mobility

By Angela Kukhahn on Apr 22, 2023

Vinyasa Flow Intermediate

If you want to get into every nook and cranny, here you go! Hip, hamstring, shoulder and upper back opening, love for your wrists, core strengthening, deep breathing, and all with a sweet, steady pace. Two blocks may be helpful! Enjoy, yogis!
26 minutes

Thorough Quick Hip Flow

By Angela Kukhahn on Apr 10, 2023

Vinyasa Flow Intermediate

If you need a quick-but-thorough mobility flow to open your hips, get the breath and energy moving, open the shoulders, chest and upper back, release the hamstrings and get yourself set up for a great day (or night out) here you go!