Pigeon Pose on Right Foot, Head Up

How to do Pigeon Pose on Right Foot, Head Up

1. 1Begin in Downward-Facing Dog, sweep your right knee forward, and place it behind your right wrist with your right ankle angled toward your left hip.
2. 2Extend your left leg straight back along the floor, pointing your toes and resting the top of your foot flat against the mat.
3. 3Walk your hands back toward your hips and press your fingertips into the floor to lift your torso into an upright position.
4. 4Square your pelvis by drawing your right hip crease back and rolling your left hip point forward and down.
5. 5Engage your lower abdominals lightly to support your lower back as you lift your ribcage away from your waist.
6. 6Roll your shoulders back and down, broadening across your collarbones while keeping your neck long and your gaze level.
7. 7Hold for five to eight smooth breaths, then plant your palms flat and step back to Downward-Facing Dog.

Benefits

• Deeply stretches the left hip flexors and quadriceps while releasing the right outer hip.
• Strengthens the erector spinae muscles to encourage an upright, supported spine.
• Broadens the chest and anterior shoulder capsule to counter slouching habits.
• Improves pelvic alignment by balancing hip rotation and extension on opposite sides.
• Helps relieve general postural tension caused by extended hours of seated work.

Common mistakes and cues

• Collapsing onto the right hip

  Place a yoga block or folded blanket under your right glute to prevent rolling sideways and keep your pelvis level.

• Overarching the lower back

  Draw your lower belly gently in and up to create length in your lumbar spine rather than dumping weight into the lower back.

• Sickling the back foot

  Ensure your back leg points directly behind your hip with your heel facing straight toward the ceiling.

• Tensing the neck and shoulders

  Slide your shoulder blades down your back and maintain a neutral chin rather than crunching your neck to look upward.

Modifications and props

• Block under right hip

  Slide a block or folded blanket beneath your right sit bone to keep your hips level without straining the outer hip.

• Blocks under hands

  Place a pair of blocks on their highest setting under your hands to maintain an upright chest with less lumbar pressure.

• Slight forward hinge

  Angle your torso slightly forward on fingertips if a fully vertical spine pinches your lower back.

• Reclined figure four

  Lie on your back and cross your right ankle over your left knee if this seated position causes knee pain.

Cautions

• Front knee discomfort

  Keep your right foot actively flexed and angle the shin closer to your groin if you experience pulling in the knee joint.

• Lumbar spine pinching

  Back off the vertical lift and walk your hands slightly forward if you feel compression in your lower back.

• Sacroiliac joint sensitivity

  Avoid aggressively forcing the hips square if you have active SI joint inflammation or pain.

If you are working with an injury, pregnancy or a medical condition, check with a qualified professional before practising this pose.

Practise this for

Classes that teach this pose

Upcoming Vinyasa classes where this shape shows up.

Teachers and studios for this practice

Related poses