Pigeon Pose (Eka Pada Rajakapotasana): How to Do It, Benefits & Cautions
A deep hip opener with one leg folded forward and the other extended back.
Level: Intermediate · Hold: 45 seconds · Type: Seated · Target areas: Hips & Glutes, Legs & Hamstrings · Done on both sides
Benefits ✨
- Improves hip and glute flexibility
- Eases tension around the sciatic area
- Releases a stiff pelvis from prolonged sitting
Step by step 🧘
1) From downward dog or all fours, bring your right knee behind your right wrist.
2) Lower your right shin at an angle on the mat and extend your left leg straight back.
3) Press your hands into the floor, lift your chest, and square your hips forward.
4) Exhale and fold the torso forward, resting your forehead on the mat or a block.
5) Hold with even breath, then repeat on the other side.
Breathing and cautions 🌬️
Exhale slowly as you fold forward, then breathe deeply while holding.
- Seek guidance if you have knee or hip injuries
- Reduce the shin angle if you feel pain in the front knee
Helpful props: Block, Bolster
How Yoga Play recognizes Pigeon Pose 📱
Yoga Play finds your shoulders, elbows, wrists, hips, knees, and ankles in the camera image, then measures the height and angle of each joint relative to your torso length and compares them with the rules for the pose. When every rule is met, the skeleton turns green and the hold timer starts running.
If you drift out of the pose, hints like these appear on screen:
- Sit up tall through your spine
- Fold the front leg in and stretch the back leg behind
- Ground your hips down toward the floor
Joint angles read from the sample photo above: knee about 164°, hip about 128°, elbow about 167°. These come from a single photo, so they vary with body proportions and camera angle.
This sample photo passes every recognition rule in the app, so the skeleton is drawn in green.
Related guides 🔗
A good pose to follow with: Child's Pose
A resting pose that folds the torso forward over kneeling legs to release the whole body.
Yoga Play Pose Guide - All 26 Yoga Poses at a Glance
Browse all 26 yoga poses by level, each with the skeleton recognized by the app.
Yoga Play - Auto Pose Tracker
A yoga app that recognizes your pose with the camera in real time and automatically logs how long you hold it. Practice properly at home with 26 poses, 10 flows, and voice guidance.
Frequently Asked Questions (FAQ)
How long should I hold Pigeon Pose?
Yoga Play sets a default target of 45 seconds. The timer runs only while the pose is recognized, and you can adjust hold times in flows.
Is Pigeon Pose suitable for beginners?
Pigeon Pose is an intermediate pose. Warm up with basic poses first, and reduce the range or use props if it feels like too much.
How does Yoga Play check Pigeon Pose?
It finds your key joints in real time with the phone camera and compares them with the rules for the pose. While the rules are met, the skeleton turns green and your hold time is logged. Video is processed only on your device.