80
THE ASANAS
Seated
Pigeon pose, as practiced today, is not a traditional
yoga asana. This modern kneeling backbend can be
modied to oer therapeutic benets for sciatica and
back pain, with suitable options for everyone. Make
sure you are warmed up and move slowly into this pose.
THE BIG PICTURE
This version of the pose deeply
stretches your hips, buttocks, thighs,
abdomen, chest, and shoulders.
Muscles in your arms, back, and hips
engage to hold you in the pose,
preventing you from toppling over.
KING PIGEON
Eka Pada Rajakapotasana
ALIGNMENT
Your hip points are
facing forward. If you
feel pinching in your
lower back, try a gentler
option. Your gaze is
up toward where
the wall meets the
ceiling ahead of you.
Ground down
to lift up
Gaze can be up
at an angle
Even curve
in neck
Breastbone
lifting up
and out
Hip points are
forward
Arms
Your shoulder exors engage. Your
deltoids dynamically engage to bring
you into the position and then help pull
your leg in. Your brachialis, biceps,
and brachioradialis engage to
ex your elbow, while your
triceps stretch.
Back thigh
Your hip extensors are working
to extend your hip, while your
quadriceps maintain knee
extension. Your hip exors
stretch strongly.
KEY
Joints
Muscles
Engaging
Engaging while
stretching
Stretching
Knee
Tensor fasciae latae
Gluteus maximus
Biceps femoris
Semitendinosus
Rectus femoris
Shoulder
Deltoids
Brachialis
Triceps brachii
Biceps brachii
Brachioradialis
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81
Neck
Your splenius capitis,
splenius cervicis, and
upper trapezius engage to
extend your neck, while your
sternocleidomastoid, longus
colli, and longus capitis
engage while lengthening to
stabilize your neck into an
even extension. Resist
dropping your head back.
Torso
Your spinal extensors engage
to extend your spine while your
rectus abdominis strongly
stretches (although it may be
engaged a little to stabilize). Your
pectoralis major stretches as
you press your sternum forward
while engaging a little to assist
in shoulder exion. Your middle
and lower trapezius retract and
stabilize your scapulae.
Front thigh
Your hip exors actively
engage to stabilize you upright
into hip exion while your hip
extensors stretch. All of your
glutes, along with your deep
six external rotators, stretch,
especially when practicing the
modied variations of the pose.
Knee
Sartorius
Adductor magnus
Semitendinosus
Semimembranosus
Vastus medialis
Trapezius
Serratus anterior
Spinal extensors
Spine
Quadratus lumborum
Pectoralis major
Iliopsoas
Rectus abdominis
Sternocleidomastoid
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KING PIGEON
Eka Pada Rajakapotasana
Place leg at angle
that is comfortable
for your knee
Piriformis
Your piriformis normally externally rotates your
hip. However, when your hip is exed past 60°,
your piriformis transforms action to an internal
rotator. This means it stretches deeply when in
external rotation and exion, as in the front hip
of many versions of Pigeon.
Forehead rests
on forearms
Leg folded
under torso
Extension
CLOSER LOOK
King Pigeon is challenging for some,
but you can find a relaxed variation by
lying down or using props. These options
may relieve pressure on your joints.
Flexion
30°
120°
0°
60°
Breastbone
reaches
forward
and up
Rectus
abdominis
stretches
Hip flexors on
extended leg
side stretch
Can place blanket
under hips
VARIATION
For a more passive version, release forward.
You may feel enough of a stretch on your
hands or forearms. Consider using blankets
or a bolster under your hips. You can get
similar benefits by lying on your back and
placing your legs in a figure 4 position.
ANTERIOR VIEW
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83
THE ASANAS
Seated
Piriformis
Superior
gemellus
Obturator
internus
Inferior
gemellus
Sciatic
notch
Sciatic
nerve
Sciatic nerve
A tight piriformis can be a pain in the butt,
literally. It can squeeze down on the thickest
nerve in your body, the sciatic nerve, causing
tingling down the leg. Although sciatica can
have other causes, if it is due to the piriformis,
this strong stretch can relieve the symptoms.
Breastbone
reaches
forward
and up
Knee is flexed to
your comfort level
Gluteal muscles
stretch along with the
piriformis on this side
Muscles on
lower leg are
mostly relaxed
If you can’t
reach your foot,
use a strap
Triceps strongly
stretch
Pectoral muscles
mostly stretch
POSTERIOR–LATERAL
VIEW
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