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These practices support relaxation, mobility and general wellbeing. They are not a replacement for medical treatment.

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Made by Bonitha Mallipeddi and Maithrinath Tata

Pigeon Pose Prep — Manomithra

Asanabeginner

Pigeon Pose Prep

Eka Pada Rajakapotasana Prep

Pigeon Pose Prep

Pigeon Pose Prep — a hip opener practice for a beginner to intermediate student. Its focus is hip mobility.

Photo: Cammur, CC BY-SA 4.0, via Wikimedia Commons Source and licence

Instructions

Begin in a stable starting position.
Establish comfortable alignment.
Enter the posture slowly.
Maintain a pain-free range and relaxed face/jaw.
Breathe smoothly throughout.
Hold for the starting duration.
Exit slowly and return to neutral.

Precautions

Keep the back supported; avoid compressing the lower back.

Keep the shoulders relaxed and away from the ears.

Reviewer’s notes

Increase hold gradually or progress to the next listed variation only when the current version is controlled and pain-free.

Details

Type: Asana
Difficulty: Beginner
Category: Hip opener
Pacing: repeated
Orientation: lateral
Duration: 45 seconds
Hold: —
Repetitions: 2 × 1 rounds
Breathing: Inhale to prepare or lengthen; exhale gently into the posture; maintain smooth breathing.
Side: —

Primary focus

Hip mobility

Demonstration

How to Do Pigeon Pose (Eka Pada Rajakapotasana)Yoga & You · Watch on YouTubeA reference from another channel. It was not made or reviewed by Manomithra, so check it against the instructions on this page and against a teacher.

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