4 Great Pigeon Pose Variations

Which Pigeon Pose variation is for you? Pigeon Pose (Eka Pada Raja Kapotasana) is one of those great yoga asanas that people either love or hate. There seems to be no middle ground. This is because, for many, it is simply not accessible. But there are ways to modify Pigeon Pose for beginners to effectively target the same tissues as the traditional asana.

The Anatomy of Pigeon Pose

True Eka Pada Raja Kapotasana is a deep backbend, but most know Pigeon Pose as a one-legged, hip-opening forward fold. This shape (also known as Sleeping Swan or Sleeping Pigeon) is effective at targeting the outer hip muscles (the abductors) and deep lateral rotators of the hip (the piriformis and GOGOQ muscles).

In a traditional Sleeping Pigeon Pose, you need significant external rotation in your targeted hip joint, deep flexion in both hips and a stable knee and ankle joint to support the external rotation of the hip.

This can be a lot to ask for many practitioners’ bodies, particularly beginners. But luckily, there are many ways to practice Pigeon Pose for beginners or those with less mobility.

4 Pigeon Pose Variations for Every Body

For these modifications, you will need a thick blanket, pillow, yoga block, or bolster to be able to elevate your hips. You may also wish to have a yoga strap.

1. Reclining Figure-4 Pose

This 1st variation of Pigeon Pose alleviates a lot of the pressure on the front leg by flipping the shape upside down.

1. Lie down on your back with your knees bent and your feet flat on the floor.
2. Cross your right ankle over your left knee in a figure-4 shape and flex your right ankle.
3. Option to stay as you are or lift your left foot off the floor.
4. Either loop a strap behind your left thigh or interlace your fingers behind it.
5. Gently hug your left leg toward your body as you lengthen your right knee away from your body.
6. Reach your pelvis toward the floor to create an opposition of energy in all directions.
7. Hold for a few long, deep breaths before switching sides.

2. Seated Pigeon Pose

This Pigeon Pose variation allows you to choose the depth of the pose, rather than allowing gravity to determine that for you.

1. Come to a seated position on the floor with your knees bent and your feet flat on the floor.
2. Place your hands behind your hips and lean your weight into your hands.
3. Cross your right ankle over your left knee in a figure-4 shape and activate your right foot.
4. Option to stay as you are or rise to your fingertips and root your fingers down into the floor to elongate your spine. Puff up your chest and reach your heart toward your right shin.
5. Option to stay as you are or scoot your seat closer to your left ankle to intensify the sensations of the pose.
6. Hold for a few long, deep breaths before switching sides.

3. Deer Pose (Mrigasana) Forward Fold

Deer Pose is a shape from the yin tradition that resembles Pigeon Pose in many ways except for one clear distinction—a bent back leg.

1. Sit on the floor with your knees bent and your feet flat on the floor spread as wide as your mat.
2. Without moving your feet, release both knees over toward the right side of your mat so that your right leg forms a 90-degree angle in front of you and your left leg creates a 90-degree angle at your side.
3. Option to stay as you are with your torso lifted or slowly fold forward over your right shin as far as you comfortably can. Option to place props under your torso to support your weight or lower to your forearms or release your whole torso to the floor.
4. Hold for a few long, deep breaths before switching sides.

4. Elevated Pigeon Pose

A classic Sleeping Pigeon Pose requires a deep forward fold. In this elevated variation of Pigeon Pose, you can keep your spine lifted to create more of a backbend than a forward fold while still getting a great outer hip stretch.

1. Start on all fours in a Tabletop Pose with your shoulders stacked over your wrists and your hips stacked over your knees.
2. Slide your right knee forward to the outside of your right wrist and wiggle your right ankle toward your left wrist as far as you comfortably can.
3. Glide your left knee toward the back of your mat as far as you comfortably can.
4. Release the weight of your hips onto prop(s)—either your thick blanket, pillow, yoga block, or bolster. Arrange your prop(s) to comfortably support you and release your fingertips or hands on either side of your hips.
5. Root down into your fingertips or hands to elongate your spine, subtly lift your pubic bone toward your navel, and open your chest.
6. Hold for a few long, deep breaths before switching sides.

There Are Many Ways to Modify Pigeon Pose

Pigeon Pose is not necessarily a “beginner’s pose.” However, there are ways to modify and adapt the shape to make it work for varying body types and flexibility levels.

Give these four Pigeon Pose variations a try and see if they help to make your Sleeping Pigeon Pose feel more accessible and, ultimately, more inviting.