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One-Legged Pigeon Pose

Difficulty Level

1

Focus

Flexibility

Body Parts Involved

Pelvis

Equipment

No Equipment

Sanskrit Name

Eka Pada Kapotasana

Angle-Based Images: One-legged Pigeon Pose Video
Angle-Based Images: One-legged Pigeon Pose Video
Angle-Based Images: One-legged Pigeon Pose Video
Angle-Based Images: One-legged Pigeon Pose Video
Angle-Based Images: One-legged Pigeon Pose Video
One-Legged Pigeon Pose: Step 1
Step 1 Begin in down dog.
One-Legged Pigeon Pose: Step 2
Step 2 Bring your right shin forward, as close to parallel to the front edge of the mat as it can get; your right knee toward your right wrist and your right ankle toward your left wrist.
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One-Legged Pigeon Pose: Step 3
Step 3 With your back leg extended long behind you and your toes tucked, lower your hips to the ground.
One-Legged Pigeon Pose: Step 4
Step 4 Crawl your hands forward until your head is on the ground. Breathe here for at least three deep breaths. Repeat on the other side.

Prep. Poses

Progressions & Variations

Tips

Not recommended for those with knee, sacrum, ankle, or hip maladies.

Benefits

Opens the hips and back.

Modifications

If your hip is elevated, set a rolled blanket or block underneath it. If your head doesn't reach the ground, place a block underneath your forehead.

Related Exercises

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