Pigeon Pose (Eka pada rajakapotasana) is a deep hip opener. It’s very effective for runners, hockey players, and athletes in general. As well, anyone who spends their days sitting at a desk will definitely benefit from this pose, both from the hip action and the stretch through the torso while sitting tall. Hips are notoriously tight in most individuals due to habits from daily living and stress. Use pigeon pose to release the tension in the pelvis and allow you to move with grace and a sense of freedom and lightness just like the pigeon.

You can enter pigeon pose from a seated position, as instructed here, or from downward dog during a flow series. I use the seated position when using yoga adventure stories since they do not always lead from a dog to a bird, so each pose is taught as an individual entity. When teaching teens definitely work toward more of a vinyasa style linking the poses with the breath.

Pigeon Pose – Eka Pada Rajakapotasana

• Sit cross legged, extend your right leg straight behind you
• Square your shoulders and hips to the front, pull the shoulder blades down the back
• Lie down overtop the bent left leg, resting your head in your hands
• Relax and coo like a pigeon (always fun)
• Straighten back up, if this is comfortable move onto the next step 
  

  pigeon pose lying over leg

   

• Reaching back with your right hand clasp the right foot by bending the knee (beginners could use a strap) 
• Breathe, open the chest and hips, release
• Repeat on the other side

Benefits: stretches the thighs, groin, abdomen and neck, opens the shoulders and chest, stimulates the abdominal organs

For a complete listing of yoga poses appropriate for kids and teens visit the alphabetical list of yoga poses.

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