Chair Pigeon Pose
Eka Pada Rajakapotasana
Hip ReleaseLower Back ReleaseHip FlexibilityIT Band
Benefits
- Releases hip tension
- Stretches IT band and piriformis
- Relieves lower back tightness
- Improves hip mobility
- Reduces sciatic discomfort
How to do Chair Pigeon Pose
- Sit upright in Seated Mountain Pose
- Keep right foot flat on floor
- Lift left foot and place left ankle on right thigh
- Left knee opens to side
- Flex left foot to protect knee
- Sit tall, feeling stretch in left hip
- OPTIONAL FORWARD FOLD:
- - INHALE: Lengthen spine
- - EXHALE: Hinge forward from hips
- - Keep spine FLAT and LONG
- - Gaze forward, not down
- - Never round the back
- Hold stretch with steady breathing
- Release gently and switch sides
Breathing
- Breathe deeply into hip area
- Exhale to gently deepen stretch
- Use breath to release tension
Hold: 30-60 seconds. Repetitions: 2-3 times each side.
Safety notes
Sit upright, place ankle on opposite knee; if folding forward, use FLAT-BACK HINGE modification. Avoid forcing hip into painful rotation
- Avoid if severe hip pain
- Do not force rotation
- Never round spine if folding forward
Modifications
Make it easier
- Place ankle on opposite knee instead of thigh
- Skip forward fold entirely
- Use cushion under elevated knee
- Keep torso upright
- Reduce hold time to 15-20 seconds
Make it more challenging
- Place ankle higher on thigh
- Fold forward deeper (maintaining flat back)
- Hold for 90 seconds
- Gently press knee down
Common mistakes to avoid
- ROUNDING SPINE in forward fold (major violation)
- Forcing knee down
- Not flexing elevated foot
- Holding breath
- Pushing beyond comfortable range