Unlock Hip Flexibility with Supported Pigeon Pose

The targeted muscle engagement improves lower body strength and helps correct posture, while the calming effects work on a deeper, psychological level to balance your mind.

Unlock Hip Flexibility with Supported Pigeon Pose

Introduction: Embrace the Journey with Supported Pigeon Pose

The Supported Pigeon Pose, or Salamba Eka Pada Kapotasana in Sanskrit, is a restorative version of the classic Pigeon Pose that emphasizes support, comfort, and deeper relaxation. This asana brings together the best elements of flexibility, strength, and mindfulness, offering a holistic practice beneficial for both body and mind.

Understanding the Sanskrit Name for Salamba Eka Pada Kapotasana

Salamba: Supported

The term "Salamba" comes from Sanskrit, where "Sa" means "with" and "Alamba" means "support." In this pose, it indicates that support, usually in the form of yoga props like blocks or bolsters, is utilized to make the pose more accessible or comfortable.

Eka Pada: One Leg

"Eka" translates to "one," and "Pada" means "foot" or "leg." Thus, the term "Eka Pada" signifies that the pose focuses on one leg at a time. This allows for a targeted and individualized stretch on each side of the body.

Kapotasana: Pigeon Pose

Here, "Kapota" means "pigeon," and "asana" denotes "pose." Kapotasana is commonly referred to as the Pigeon Pose, which is a posture often employed to open up the hips and improve flexibility.

It's noteworthy that Kapotasana is actually a simplified variation of Rajakapotasana, which is the "King Pigeon Pose." Rajakapotasana is a more advanced form that includes a deeper backbend and requires more flexibility in the shoulders and spine.

Evolution into Supported Pigeon

The concept of offering support to classical yoga poses likely originated from the Iyengar school of yoga, pioneered by B.K.S. Iyengar. This school emphasizes alignment, sequencing, and the use of props to make yoga accessible to everyone, regardless of physical ability.

Supported Pigeon Pose aligns with this philosophy by adding support, like cushions or blocks, under the hips or front leg, making the pose more accessible and comfortable.

Cultural Significance

The pose embodies the qualities of a pigeon — gentleness, grace, and freedom — symbolically inviting practitioners to cultivate these traits in their own lives.

Differences: Pigeon vs. Supported Pigeon Pose

When it comes to deep hip openers, Pigeon Pose and Supported Pigeon Pose are both highly effective, but there are distinct differences between the two that cater to various needs and preferences. Here, we’ll explore how these two poses differ in terms of alignment, accessibility, and benefits.

Alignment and Body Positioning

  • Pigeon Pose: In the standard Pigeon Pose, your hips are squared towards the front of the mat, with one leg extended back and the other folded in front. The back leg lies flat on the mat, and there's no support beneath the hips. This requires a considerable range of motion in the hips.
  • Supported Pigeon Pose: In the supported variation, props like blocks or cushions are placed under the hips or the front leg to offer support. This makes it easier to maintain alignment and reduces the strain on the hips and lower back.

Accessibility and Comfort

  • Pigeon Pose: The classic pose can be challenging for those with tight hips or lower back issues. There is also a greater risk of straining the knee if not done correctly.
  • Supported Pigeon Pose: The use of props makes this version more accessible to people of all skill levels. The support provides a safety net that allows for longer, more comfortable holds, making it particularly useful in restorative or therapeutic practices.

Intensity and Stretch

  • Pigeon Pose: This version offers a more intense stretch, targeting the hip flexors of the back leg and the outer hips of the front leg. It can be a powerful pose for those looking to deepen their flexibility.
  • Supported Pigeon Pose: While still effective, the supported version is less intense due to the props. It's more about sustained comfort and relaxation, allowing the muscles to release gradually.

Mind-Body Connection

  • Pigeon Pose: The intensity and focus required can make this a mentally engaging pose, requiring significant attention to body alignment and breath control.
  • Supported Pigeon Pose: The supported version encourages deeper relaxation and offers an opportunity to focus on the breath and internal experience, making it more conducive to mindfulness and meditation.

Physical Benefits: Unlocking Flexibility and Strength

Increased Hip Flexibility

One of the most notable benefits of Supported Pigeon Pose is the significant hip opening it provides. By using props for support, your muscles are encouraged to relax and open up. This effect is particularly beneficial for those who lead a sedentary lifestyle or engage in activities like running, which can lead to tight hips.

Spinal Alignment

The supportive nature of this pose allows you to maintain a neutral spine, which is crucial for proper spinal health. Maintaining a neutral spine not only helps in alleviating lower back pain but also promotes better posture.

Enhanced Circulation

Being a hip opener, this pose aids in better blood circulation around the pelvic area and lower extremities. Improved circulation can lead to reduced swelling and better function of the legs and feet.

Reduced Muscle Tension

The use of props makes it easier to maintain the pose for a more extended period, letting you focus on your breath. This, in turn, helps to relieve muscle tension not just in the hips but also in the surrounding muscles like the hamstrings and lower back.

Strengthening Lower Body Muscles

While the primary focus of the pose is on stretching and relaxation, maintaining the position also engages certain muscle groups. Specifically, the muscles around the hips and lower back get a mild workout, which is great for building strength in these areas.

Increased Range of Motion

The deep stretch that Supported Pigeon Pose provides can significantly improve your range of motion over time. This is beneficial for virtually any physical activity you might engage in, from daily tasks to athletic pursuits.

Pain Relief

For those suffering from lower back issues or sciatica, Supported Pigeon Pose can provide relief by stretching and relaxing the piriformis muscle, which is often a contributor to such ailments.

Anatomy of the Pose: Understanding the Muscular Engagement

Gluteus Muscles

The gluteus maximus, medius, and minimus are the major muscles targeted in this pose. They are stretched extensively, providing relief from tension and tightness that may accumulate due to various daily activities like sitting for extended periods.

Piriformis Muscle

Located deep within the gluteal region, the piriformis muscle is closely related to sciatic pain. Supported Pigeon Pose helps stretch this muscle, offering relief to those who experience discomfort or pain in this area.

Hip Flexors and Adductors

This pose stretches the hip flexors and adductors (inner thigh muscles), offering a deep release. This is particularly beneficial for individuals who lead a sedentary lifestyle or have tight hips due to physical activities like running or cycling.

Lower Back Muscles

Although not as intensely targeted as the hips and glutes, the muscles in the lower back—such as the lumbar paraspinal muscles—also receive a gentle stretch, aiding in relaxation and relief from minor backaches.


The hamstrings are indirectly affected by this pose. While not the primary target, these muscles may experience some relief from the overall relaxation and lengthening experienced in the hip area.

Abdominal Muscles

Though not primarily engaged, the abdominal muscles do play a supportive role in maintaining your balance and spinal alignment while in the pose.

Step-By-Step Instructions: How to Perform Supported Pigeon Pose

Step 1: Prepare Your Space

  • Place a yoga mat on a flat surface.
  • Keep yoga blocks or cushions nearby for support.

Step 2: Begin in Tabletop Position

  • Start on all fours, with your hands directly under your shoulders and knees under your hips.

Step 3: Enter Basic Pigeon

  • Lift your right knee and bring it forward, placing it behind your right wrist.
  • Extend your left leg straight back, toes pointing downwards.

Step 4: Check Your Alignment

  • Ensure your right knee is aligned with your right ankle.
  • Your hips should be square and parallel to the front of the mat.

Step 5: Use Props for Support

  • Place a yoga block or cushion under your right hip for support.
  • This will help keep your hips level and reduce strain on your lower back.

Step 6: Lower Your Upper Body

  • Begin to lower your upper body towards the mat.
  • If comfortable, place forearms on another yoga block or directly on the mat.

Step 7: Adjust and Align

  • Check your alignment once more, making sure that your hips are square and your spine is elongated.

Step 8: Hold and Breathe

  • Hold this pose for 30 seconds to 2 minutes, breathing deeply.
  • Concentrate on relaxing your hips and letting go of tension in the glutes and piriformis muscles.

Step 9: Release and Repeat

  • To release the pose, gently lift your upper body and remove any props.
  • Return to Tabletop Position and repeat on the other side.

Step 10: Duration

  • To benefit fully from the pose, aim to hold it for the same amount of time on each side to maintain balance in your body.

Complementary Poses: Broaden Your Asana Palette

  1. Supported Child's Pose (Salamba Balasana): A wonderful pose to release the lower back and to relax the hips, it serves as a counterpose to the deep hip opener that Supported Pigeon provides.
  2. Supported Fish Pose (Salamba Matsyasana): Excellent for opening the chest and stretching the front of the body, this pose works well to counterbalance the forward-bending nature of Supported Pigeon Pose.
  3. Supported Reclined Bound Angle Pose (Supta Baddha Konasana): This pose deeply relaxes the inner thighs and groin muscles, which are areas that might be feeling tense after performing Supported Pigeon.
  4. Supported Savasana (Salamba Savasana): A go-to restorative pose that calms the nervous system, it’s the perfect pose to round off any restorative yoga sequence that includes Supported Pigeon.

Conclusion: The Lasting Impact of Supported Pigeon Pose

By practicing this pose regularly, you'll not only see improvements in flexibility and muscle tone but also experience a noticeable reduction in stress and anxiety.

The targeted muscle engagement improves lower body strength and helps correct posture, while the calming effects work on a deeper, psychological level to balance your mind.

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