Pigeon (hold)

Eka Pada Rajakapotasana

Yogaintermediatetimedno equipment

Upright pigeon: front leg bent and externally rotated with the outer shin on the floor angled across the mat, back leg straight behind the hip with its front surface on the floor, hips square to the front, torso upright.

How to do it

1. From downward dog or all fours, bring the right knee forward to the floor behind the right wrist and set the right shin diagonally so the right foot lies in front of the left hip; outer right shin, knee and outer thigh on the floor, foot flexed.
2. Slide the left leg straight back: front of the thigh, knee, shin and top of the foot on the floor, toes pointing back.
3. Square the hips to the front and lower the pelvis toward the floor, weight centered (not leaning onto the right hip).
4. Lift the torso upright, fingertips on the floor beside the hips, chest open, gaze forward.

Muscles worked

lombari, glutei, quadricipiti