This week's installment of Yoga Living Project is brought to you by cambio's own Anna Mack! If you've practiced with her before, you know that she knows her asana, and in line with this month's theme, she's offered insight on the pose that everyone seems to have strong feelings on: half pigeon. Read, practice, and let us know what you discover. As always, reach out to Austin if you have something you'd like to share with our readers at This email address is being protected from spambots. You need JavaScript enabled to view it.
Let’s talk half pigeon. Specifically the version we see regularly in vinyasa yoga classes, eka pada rajakapotasana or the “prep” version of the pose where the torso folds forward over the front leg. It’s one of those poses that you tend to either love or hate. For the lovers, I hope the below tips will help you find a new experience in the pose and for the haters, I hope you hate it a little less.
First things first. This pose is not appropriate for everyone! The front knee is fully flexed and is bearing weight. Bad knees? This might not work for you regardless of prop usage or modifications. Instead, I suggest trying a variation of the pose seated or on your back. Ever hear of figure four? It’s similar to half pigeon without the same risk placed on the front knee. Work to keep the side bodies equally long and press your shin into the opposite thigh.
If the standard variation isn’t concerning, here’s some tips on getting into the pose.
Now that we’re in the pose, let’s talk about making it stronger. People have a tendency to “sink” into this pose. It might feel good to relax but that places a lot of pressure on the front hip joint. Over time it could cause issues. So let’s strengthen the muscles while lengthening them.
Explore these ideas. Maybe some work for you and maybe some don’t. Remember, our bodies are not all the same so take time to get to know your body and figure out what works best.
Yoga is a way of life and should be accessible to all.
Community is important. Everyone is a valuable member and we are here to serve our community.
Everyone is perfect just as they are. Everyone has their own path and is at a different point in life.
From physical abilities to beliefs, everyone is at the right place at the right time.