{"id":2553,"date":"2026-07-24T05:50:23","date_gmt":"2026-07-24T05:50:23","guid":{"rendered":"https:\/\/baliyogaretreats.org\/blog\/?p=2553"},"modified":"2026-07-24T05:51:19","modified_gmt":"2026-07-24T05:51:19","slug":"pigeon-pose-benefits-steps-variations","status":"publish","type":"post","link":"https:\/\/baliyogaretreats.org\/blog\/pigeon-pose-benefits-steps-variations\/","title":{"rendered":"Pigeon Pose: Benefits, Steps, Variations, Modifications &amp; Common Mistakes"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Sit at a desk most of the day? Run, cycle, or just carry a lot of stress in your body? Your hips are probably tighter than you think. <strong>Pigeon pose<\/strong>, known in Sanskrit as <strong>Eka Pada Raja Kapotasana<\/strong>, is one of the best yoga poses to reach that tightness and actually do something about it.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">From the outside, it looks simple, one leg bent in front, one leg stretched behind. But hold this pigeon yoga move for more than a few breaths and you&#8217;ll notice it brings up more than you expected, sometimes even emotionally. That&#8217;s normal. The hips are where a lot of everyday tension quietly builds up.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This blog covers what the pose is, how to do it safely, the real benefits of pigeon pose, a few easy variations, ways to make it gentler if your hips aren&#8217;t ready, and the common mistakes that trip most people up.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/baliyogaretreats.org\/blog\/wp-content\/uploads\/2026\/07\/pigeon-pose.webp\" alt=\"Woman Practising Pigeon Pose\" class=\"wp-image-2559\" style=\"width:472px;height:auto\" srcset=\"https:\/\/baliyogaretreats.org\/blog\/wp-content\/uploads\/2026\/07\/pigeon-pose.webp 800w, https:\/\/baliyogaretreats.org\/blog\/wp-content\/uploads\/2026\/07\/pigeon-pose-480x320.webp 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 800px, 100vw\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">What Does &#8220;Eka Pada Raja Kapotasana&#8221; Mean?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The Sanskrit name is simple once you break it down:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Eka<\/strong> \u2013 One<\/li>\n\n\n\n<li><strong>Pada<\/strong> \u2013 Foot or leg<\/li>\n\n\n\n<li><strong>Raja<\/strong> \u2013 King<\/li>\n\n\n\n<li><strong>Kapota<\/strong> \u2013 Pigeon<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">So it means &#8220;<strong>One-Legged King Pigeon Pose<\/strong>.\u201d The name comes from how the chest lifts and puffs out, a bit like a pigeon on display, while the back leg curls up toward the head.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">What most people practise in class, though, is <strong>half-pigeon pose<\/strong>, a softer version where you fold forward over the front leg instead of arching back. The full <strong>king pigeon pose<\/strong>, with the deep backbend and the foot held near the head, takes real time to build up to. Most people spend months working toward it, and that&#8217;s completely fine.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">What is Pigeon Pose in Yoga?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pose pigeon is a hip-opening stretch. One leg bends in front with the lower leg resting on the mat, while the other leg reaches straight out behind you. Two things happen at once: the front hip turns outward, and the back hip and thigh stretch long. That&#8217;s why it&#8217;s sometimes just called the pigeon stretch.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It belongs to the same group as <strong>Lizard Pose and Frog Pose<\/strong>, poses made to loosen the deep hip muscles that get tight from sitting, driving, and repeated movements like running or cycling.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How to Do Pigeon Pose (Step-by-Step)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Take your time here. Pigeon pose stretch asks a lot from the hips, and rushing usually means the pull lands in your knee instead of your hip, which is the opposite of what you want. This works well as a starting guide if you&#8217;re new to the pose too.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Start in <a href=\"https:\/\/baliyogaretreats.org\/blog\/adho-mukha-svanasana\/\" data-type=\"link\" data-id=\"https:\/\/baliyogaretreats.org\/blog\/adho-mukha-svanasana\/\">downward-facing dog<\/a>.<\/strong> A short warm-up, a few rounds of movement or a couple of sun salutations make a big difference before you fold into pigeon pose.<\/li>\n\n\n\n<li><strong>Bring your right knee forward<\/strong>, placing it roughly behind your right wrist with your lower leg angled toward the front of the mat, but don&#8217;t force it into a perfect right angle. Your hips decide the angle, not a picture in a book.<\/li>\n\n\n\n<li><strong>Slide your left leg straight back<\/strong>. Keep the top of your foot and your lower leg on the mat, with the leg pointing straight behind you rather than out to the side.\u00a0<\/li>\n\n\n\n<li><strong>Square your hips toward the front of the mat.<\/strong> Most people skip this step, and it&#8217;s the one that matters most. Use your hands to press both hip points level and forward.<\/li>\n\n\n\n<li><strong>Sit up tall<\/strong> on an inhale. If your hips feel steady, fold forward on an exhale, resting your forehead on the mat, a block, or your stacked hands.<\/li>\n\n\n\n<li><strong>Stay for 5 to 10 breaths<\/strong>, or up to a minute if that feels okay. Let the stretch sink in slowly instead of pushing into it.<\/li>\n\n\n\n<li><strong>Come out slowly<\/strong> \u2014 press into your hands, lift your body up, tuck your back toes under, and step back to downward dog before switching sides.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Always do both sides. One side of this pigeon pose yoga posture will almost always feel more open than the other, and that&#8217;s just how hips are.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Benefits of Pigeon Pose Yoga<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">What It Does for the Body<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Stretches the Hip and the Deep Hip Muscle (psoas): <\/strong>The back leg stretches the psoas, a deep muscle that runs from your spine to your thighbone. Sitting for long hours makes this muscle tight, and a tight psoas is closely linked to lower back pain and slouching. Loosening it can make everyday movement feel easier.<\/li>\n\n\n\n<li><strong>Opens the Outer Hip and Glutes: <\/strong>The front leg&#8217;s outward turn works into the glutes and a small hip muscle called the piriformis. When this muscle is tight, it can press on the sciatic nerve. This is one of the benefits of pigeon pose that people notice fastest if they deal with mild sciatic pain.<\/li>\n\n\n\n<li><strong>Improves Movement for Other Poses:<\/strong> Tight hips don&#8217;t just affect the hips. <strong><a href=\"https:\/\/baliyogaretreats.org\/blog\/padmasana-yoga-benefits\/\" data-type=\"link\" data-id=\"https:\/\/baliyogaretreats.org\/blog\/padmasana-yoga-benefits\/\">Lotus Pose<\/a><\/strong>, deep lunges, and backbends all need some hip flexibility to feel comfortable. This pigeon yoga pose builds that step by step.<\/li>\n\n\n\n<li><strong>Helps Posture Over Time:<\/strong> Loosening tight hip muscles lets your pelvis sit in a more natural position. This takes pressure off the lower back and helps you stand taller without even thinking about it.<\/li>\n\n\n\n<li><strong>Great for Runners, Cyclists, and Desk Workers: <\/strong>All three shorten the same hip muscles through repeated movement or long sitting. A regular pigeon stretch works directly against that, which is why it shows up so often in recovery routines.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">What It Does for the Mind<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">In yoga tradition, the hips are said to hold stress and emotion the body hasn&#8217;t fully let go of. That&#8217;s not just a spiritual idea; tight hip muscles really do limit breathing and posture, and both of those affect how calm or tense we feel through the day.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Because the pose is intense, your breathing naturally slows down inside it. Slower breathing tells the body it&#8217;s safe to relax, which is a big reason people often feel calmer after pigeon pose than before it.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There&#8217;s also something worth noting about what the pose teaches the mind. It rarely feels easy right away. Learning to breathe through that discomfort instead of fighting it is a skill that helps well beyond the mat.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Variations of Pigeon Pose<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Half Pigeon Pose (Ardha Kapotasana)<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">The version most people actually practise is folding forward over the front leg instead of arching back. Follow the steps above and simply stop at the fold. It&#8217;s the safest way in and the natural choice if you&#8217;re looking for pigeon pose for beginners.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>Key benefits:<\/em><\/strong> Deep hip and glute release, with no backbend or shoulder flexibility needed.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/baliyogaretreats.org\/blog\/wp-content\/uploads\/2026\/07\/half-pigeon-pose.webp\" alt=\"A Man Practicing Half Pigeon Pose\" class=\"wp-image-2556\" style=\"width:436px;height:auto\" srcset=\"https:\/\/baliyogaretreats.org\/blog\/wp-content\/uploads\/2026\/07\/half-pigeon-pose.webp 800w, https:\/\/baliyogaretreats.org\/blog\/wp-content\/uploads\/2026\/07\/half-pigeon-pose-480x320.webp 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 800px, 100vw\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">2. Reclined Pigeon Pose (Supta Kapotasana \/ Figure-Four Stretch)<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">A version done lying on your back, so there&#8217;s no weight on the knee at all. Bend both knees, with feet flat on the floor. Cross your right ankle over your left thigh, just above the knee. Hold behind the left thigh and pull it gently toward your chest.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>Key benefits:<\/em><\/strong><strong> <\/strong>Gentle enough for beginners, sore knees, or even doing it in bed.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">3. King Pigeon Pose (Full Eka Pada Raja Kapotasana)<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">The advanced backbend version. From the half-pigeon pose, bend the back knee and reach back with the same-side hand to hold the foot, letting your chest lift and open as you go. This needs a lot of hip and shoulder flexibility, so build up to it slowly, ideally with a teacher watching your form.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>Key benefits:<\/em> <\/strong>A strong backbend along with a front-thigh stretch and chest opener.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/baliyogaretreats.org\/blog\/wp-content\/uploads\/2026\/07\/king-pigeon-pose.webp\" alt=\"Woman Practising King Pigeon Pose\" class=\"wp-image-2562\" style=\"width:388px;height:auto\" srcset=\"https:\/\/baliyogaretreats.org\/blog\/wp-content\/uploads\/2026\/07\/king-pigeon-pose.webp 800w, https:\/\/baliyogaretreats.org\/blog\/wp-content\/uploads\/2026\/07\/king-pigeon-pose-480x480.webp 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 800px, 100vw\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">4. Seated Figure-Four Stretch<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">No mat needed. Sit tall in a chair, cross your right ankle over your left knee, and lean forward slightly from the hips while keeping your back straight.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>Key benefits:<\/em><\/strong> Works well at a desk, and it&#8217;s an easy way into beginner pigeon pose without getting on the floor at all.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Modifications for Pigeon Pose<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Not every hip is ready for the full-floor version right away, and that&#8217;s normal, not a sign you&#8217;re doing something wrong.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Prop Under the Front Hip<\/strong>: If it doesn&#8217;t touch the floor, put a folded blanket, cushion, or block underneath. This keeps your hips level and takes weight off the knee.<\/li>\n\n\n\n<li><strong>Stay Upright Instead of Folding:<\/strong> Tight hips plus an early forward fold usually means knee pain, not a hip stretch. Sit tall until your hips open more.<\/li>\n\n\n\n<li><strong>Use a Strap for King Pigeon Pose:<\/strong> Can&#8217;t reach your back foot yet? Loop a strap around your ankle and hold that instead, moving your hands closer over time.<\/li>\n\n\n\n<li><strong>Try Reclined Pigeon First:<\/strong> If the half-pigeon bothers your knee on the floor, the figure-four version gives you the same stretch while lying safely on your back.<\/li>\n\n\n\n<li><strong>Support the Back Leg<\/strong>: If it doesn&#8217;t lie flat comfortably, put a folded blanket under the front of that hip to keep things level.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Common Mistakes to Avoid in Pigeon Pose<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Letting the Back Hip Twist Open: <\/strong>This is the mistake almost everyone makes at first. When the back hip lifts or turns instead of staying level, the stretch moves away from the hip and lands on the knee instead. Check that both hip points face forward before you fold.<\/li>\n\n\n\n<li><strong>Turning the Front Leg Too Much: <\/strong>A front leg angled almost sideways puts real strain on the knee. Keep the angle gentle; your own hip flexibility should decide this, not how the pose looks in photos.<\/li>\n\n\n\n<li><strong>Folding Forward Too Soon: <\/strong>This pushes the strain into your lower back and knee instead of your hip. Build up slowly and use props instead of forcing yourself down.<\/li>\n\n\n\n<li><strong>Ignoring Knee Pain: <\/strong>A good stretch feels like a deep, steady pull in the hip or glute. Sharp or pinching pain in the knee means stop right away and try the reclined version instead.<\/li>\n\n\n\n<li><strong>Letting the Chest Drop:<\/strong> Rounding your upper back reduces the stretch and can strain your neck. Keep some length in your spine even while folding.<\/li>\n\n\n\n<li><strong>Skipping the Warm-Up: <\/strong>Going into pigeon pose with cold, stiff hips is one of the fastest ways to feel discomfort. A few minutes of movement first makes a real difference.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">Who Should Practise Pigeon Pose?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">This pigeon pose stretch tends to suit the following:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Office workers and anyone who sits for long hours<\/li>\n\n\n\n<li>Runners, cyclists, and dancers with tight hips<\/li>\n\n\n\n<li>Yoga students working toward backbends or seated poses like Lotus Pose<\/li>\n\n\n\n<li>People with mild lower back tightness linked to tight hips<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">When to Avoid or Change Pigeon Pose<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Skip or change this pose if you have:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A current knee injury or recent knee surgery<\/li>\n\n\n\n<li>A hip replacement or recent hip surgery<\/li>\n\n\n\n<li>Sudden or severe <strong><a href=\"https:\/\/baliyogaretreats.org\/blog\/yoga-for-sciatica\/\" data-type=\"link\" data-id=\"https:\/\/baliyogaretreats.org\/blog\/yoga-for-sciatica\/\">sciatica<\/a> <\/strong>or lower back pain<\/li>\n\n\n\n<li>Looseness or pain in the joint where your spine meets your pelvis (SI joint)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>If you do practise it, keep these in mind:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Always warm up your hips first.<\/li>\n\n\n\n<li>Props aren&#8217;t a shortcut; they&#8217;re smart practice. Use them.<\/li>\n\n\n\n<li>Sharp or pinching pain means come out right away.<\/li>\n\n\n\n<li>Practise both sides, even if one feels much tighter.<\/li>\n\n\n\n<li>Pregnant or healing from an injury? Check with a doctor or a prenatal yoga teacher first.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Pigeon Pose vs. Frog Pose<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Aspect<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Pigeon Pose<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Frog Pose<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Difficulty Level<\/td><td class=\"has-text-align-center\" data-align=\"center\">Beginner to advanced, depending on the version<\/td><td class=\"has-text-align-center\" data-align=\"center\">Intermediate to advanced<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Body Position<\/td><td class=\"has-text-align-center\" data-align=\"center\">One leg bent in front, one leg stretched back<\/td><td class=\"has-text-align-center\" data-align=\"center\">Both knees bent and wide, hips lowered between them<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Main Benefit<\/td><td class=\"has-text-align-center\" data-align=\"center\">Deep outer hip stretch, one side at a time<\/td><td class=\"has-text-align-center\" data-align=\"center\">Deep inner thigh stretch, both sides together<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Backbend Option<\/td><td class=\"has-text-align-center\" data-align=\"center\">Yes, in king pigeon pose<\/td><td class=\"has-text-align-center\" data-align=\"center\">No<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Good for Beginners<\/td><td class=\"has-text-align-center\" data-align=\"center\">Yes, through half-pigeon pose and easy versions<\/td><td class=\"has-text-align-center\" data-align=\"center\">Less beginner-friendly, more intense on the inner thigh<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Risk Level<\/td><td class=\"has-text-align-center\" data-align=\"center\">Medium, mostly at the knee if not aligned well<\/td><td class=\"has-text-align-center\" data-align=\"center\">Medium, mostly at the inner knee and inner thigh<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Conclusion<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Pigeon pose (Eka Pada Raja Kapotasana) rewards patience more than almost any other hip stretch in yoga. Whether you&#8217;re working with the gentle Reclined Pigeon, building up through half-pigeon pose, or slowly working toward the full King Pigeon pose backbend, the goal stays the same: loosen tight hips, take pressure off your lower back, and move through your day with more ease.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Go slow. Use props without a second thought. Pay attention to what your knees and hips are actually telling you, not what the pose looks like online. Practised often, this one pigeon yoga move can change how your whole body feels, on the mat and off it.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you want to learn more than what this guide covers, our <strong><a href=\"https:\/\/baliyogaretreats.org\/200-hour-yoga-teacher-training-in-bali.php\" data-type=\"link\" data-id=\"https:\/\/baliyogaretreats.org\/200-hour-yoga-teacher-training-in-bali.php\">200 Hour Yoga Teacher Training in Bali<\/a><\/strong> teaches Pigeon Pose along with many other hip-opening poses. You&#8217;ll learn the correct alignment, safe modifications, and proper techniques from experienced teachers. At <strong>Bali Yoga Retreats<\/strong>, we include these poses throughout the course to help you build flexibility, improve posture, and develop a safe and confident yoga practice.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Frequently Asked Questions<\/h4>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1784867684230\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">How long should I hold the pigeon pose?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Start with 5 to 10 breaths, around 20 to 30 seconds, and build up toward a minute or more as your hips loosen with practice.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1784867811621\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Why does my knee hurt in pigeon pose?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Your knee may hurt if one hip is higher than the other or your front leg is too far forward. Try placing a cushion under your hip and bringing your front leg a little closer to your body, or switch to Reclined Pigeon for now.\u00a0<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1784867826581\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Is pigeon pose helpful for sciatica?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>It can ease mild, tightness-related sciatic pain by loosening the piriformis muscle. If you have diagnosed sciatica or nerve pain, check with a doctor before you practise.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1784867840549\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Can beginners do the king pigeon pose?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Not right away; it needs a lot of hip and shoulder flexibility. Build toward it by starting with half pigeon pose and reclined pigeon first, ideally with a teacher guiding your form.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1784867856125\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Can I practise the pigeon pose every day?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>For most people, yes. It&#8217;s a deep stretch, though, so go easier on days your hips feel especially tight or sore.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1784867870125\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">What&#8217;s the difference between pigeon pose and the figure-four stretch?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Same muscles, gentler delivery. Figure-Four is just a supported version of pigeon pose done lying down or in a chair, which makes it a good starting point for beginners or anyone with sore knees.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Sit at a desk most of the day? Run, cycle, or just carry a lot of stress in your body? Your hips are probably tighter than you think. Pigeon pose, known in Sanskrit as Eka Pada Raja Kapotasana, is one of the best yoga poses to reach that tightness and actually do something about it. 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