Natasha Rizopoulos: Pigeon Pose – Hip Opening That Protects Your Knee

Pigeon Pose is often called the king of hip openers—and for good reason. It provides a deep stretch to your external hip rotators, glutes, and hip flexors all at once. But Pigeon also carries significant risk for your knee and SI joint when practiced carelessly. This tutorial teaches you how to access the profound benefits while protecting your most vulnerable joints.

In this practice, Natasha Rizopoulos lays the groundwork for safe, sustainable hip opening in Kapotasana. You'll learn the critical knee safety principle: your front shin angle depends entirely on your hip's external rotation capacity, not on achieving a “perfect” perpendicular shin. For most practitioners, the front foot will be closer to the opposite hip than the illustrations suggest—and that's exactly right for their body.

Front Hip Positioning

The tutorial covers proper front hip positioning (working toward square rather than letting it hike up), back leg alignment (hip rotating forward, not rolling open), and how to use props strategically. Natasha demonstrates placing a block or folded blanket under your front hip for support when it doesn't reach the floor, which prevents torquing your SI joint. You'll also learn the importance of flexing your front foot to protect the knee and when to choose Reclined Pigeon (Eye of the Needle) as a safer alternative that offers similar benefits.

This tutorial is essential for anyone with knee sensitivity, those who experience SI joint discomfort in hip openers, or practitioners who want to understand the alignment that makes Pigeon therapeutic rather than risky. The prop-supported approach makes the pose accessible and safe.

Led by Natasha Rizopoulos, whose expertise in safe hip opening helps you find the expression that serves your body rather than forces it. Subscribe for more hip opening tutorials that prioritize joint safety alongside deep release.

Follow along in this deeply safe pose process.