Pigeon Pose (Kapotasana), also known as King Pigeon or One-Legged King Pigeon, is one of my most favorite hip and chest openers.
Pigeon pose is first described by Parrabhi Jois in his work, "Asthanga Vinyasa Yoga" and then again by B. K. S. Iyengar in his book, "Light on Yoga", both in the 20th century. While "Kapota" translates to "pigeon" and "asana" to pose, making Kapotasana literally mean "pigeon pose", this pose isn't actually named after the bird.
Kapota, whose accomplishments in yoga are noted in the Mahabharata and the Kalika Purana, was known for his strength, power, agility, and vitality. He seemed to move without touching the ground. He was even thought to be the son of Garuda, the powerful bird vessel utilized by Lord Vishnu. This pose is meant to embody the virtues and strength of Kapota.
Pigeon Pose can be adapted to fit all levels of practice. There are also a variety of ways to work your way into the pose. Generally, I will begin in Downward Facing Dog, and then bring my left leg under my body, with my left ankle resting on the mat, just next to my right wrist. The left shin can be parallel to the short end of the mat, or it can be angled. Whether the leg is parallel or angled is not a reflection on one's flexibility, but is more related to how one's hips are shaped.
Once the left leg is placed comfortably, the back knee and shin can come down to the mat. Palms can stay planted on the mat, with the chest pushed forward. Traditionally, this variation with the back leg extended long and chest forward, is known as "Pigeon Pose".
Additional variations would also include walking the hands forward with the forearms coming down to the mat. The head can hang heavy here or the gaze can be forward. When I am cueing or offering this variation in class, I refer to it as "Sleepy Pigeon", but I just made that up.
As in the photo above, another variation most often referred to as "King Pigeon", adds a new component where the back leg is bent upwards at the knee, and then wrapped in the arm of the same side. Some will wrap both arms or use both hands to grasp the foot. This also allows for more of an arch in the spine, and pushes the chest even more forward.
To come out of the pose, I find it easiest to re-engage the back leg, lifting the knee off the ground, then slide my front foot back and come into a plank or tabletop. It should also be noted that it is common practice to come into Pigeon Pose from a tabletop, instead of Downward Facing Dog.
Some points to be mindful of when practicing Pigeon Pose:
Utilize a blanket or bolster under the hips if tight hips are making the pose uncomfortable
The back leg may tend to rotate outward - try to keep this straight
Relax the shoulders away from the ears
And, as always, listen to your body and be mindful of where you are at in your practice.
-Charlene 🧡
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