Pigeon pose (eka pada rajakapotasana)

Pigeon places the front shin on the floor, sends the back leg long with the top of the back foot down, and props the torso upright on the hands.

Why it helps

MedlinePlus frames slow breathing as a general stress-relief tool (Relaxation techniques for stress (MedlinePlus)). NCCIH ties stress notes to yoga overall (Yoga: Effectiveness and Safety (NCCIH)).

How to do it well

From downward dog, draw one knee forward and angle the shin across the mat. Slide the back knee back until the thigh reaches long and the hip points forward. Press fingertips into the mat, lift the sternum, and square shoulders over hips. Rest the top of the back foot on the mat and keep breathing steadily as sensation arises in the outer hip.

A common mistake and how to scale it

A common mistake is forcing the front shin parallel to the mat edge while the back knee bends and the hip lifts. Scale by placing a bolster under the front hip and keeping the shin at a diagonal until both hips level out.

When to use caution

Cushion the front knee if joint pressure bites, and speak with a clinician about knee or hip injuries or lumbar spine disease before eka pada rajakapotasana (Yoga: Effectiveness and Safety (NCCIH)).

Practice with the atlas

Stay six breaths upright, tuck the back toes, step to downward dog, and change sides before child’s pose.