Pigeon Pose (Eka Pada Rajakapotasana) is a powerful hip opener that offers deep stretching benefits but requires careful alignment to avoid knee or hip strain. The pose targets the thighs, groin, back, and hip flexors, making it particularly useful for counteracting prolonged sitting or tightness from physical activity. However, improper technique—especially misaligned knees or uneven weight distribution—can lead to injury. Safety begins with proper preparation, including warm-up stretches and using props like blocks or towels for support when needed. Those with knee or hip issues should approach the pose with caution or opt for modifications like Reclined Pigeon.

• Key alignment principles: Keep the front knee behind the wrist (not splayed outward), square the hips, and activate the back leg to protect the knee joint ^[2].
• Common mistakes to avoid: Over-rotating the front foot, collapsing into the pose without core engagement, or placing excessive weight on the back knee ^[6].
• Modifications for safety: Use a block under the hip for support, avoid deep forward folds if the hips are uneven, and consider reclined variations for knee sensitivity ^[3].
• Contraindications: Avoid the pose with acute knee/hip injuries, sacroiliac joint issues, or if sharp pain occurs during the stretch ^[3].

Safe Execution of Pigeon Pose

Proper Setup and Alignment

Pigeon Pose begins from Downward-Facing Dog or a low lunge, but the transition into the pose determines its safety and effectiveness. The front leg’s positioning is critical: the knee should rest behind the wrist (not directly on it), with the ankle somewhere in front of the opposite hip to create a roughly 90-degree angle at the knee joint ^[2]. The shin should ideally be as close to parallel with the front of the mat as flexibility allows, though beginners may need to adjust this angle to avoid strain ^[6]. The back leg must remain active—engage the quadriceps and press the top of the foot into the mat to prevent the knee from hyperextending or bearing excessive weight ^[2].

• Hip squaring: The pelvis should face forward, not tilt to one side. Uneven hips increase torque on the knee and lower back. Use a block under the sitting bone of the bent leg if the hip lifts off the mat ^[3].
• Foot placement: The front foot should stay flexed (toes pointing back toward the body) to protect the ankle and knee. Avoid sickling the foot (turning it inward) or letting it collapse outward ^[5].
• Weight distribution: Distribute weight evenly between both hips. Leaning too far forward or backward shifts pressure onto the knees or lower back. Engage the core to stabilize the torso ^[6].
• Props for support: Place a folded blanket or block under the hip of the bent leg if it doesn’t reach the mat. This prevents overstretching the knee ligaments ^[1].

Misalignment in these areas is the primary cause of knee pain in Pigeon Pose. A 2020 analysis by YogaBody noted that 70% of knee injuries in this pose stem from forcing the shin parallel to the mat without adequate hip mobility ^[5]. Instead, prioritize hip rotation over depth—allow the front leg to angle slightly if needed to maintain knee comfort.

Modifications and Safety Precautions

Not everyone’s body is ready for the full expression of Pigeon Pose, and forcing the position can lead to ligament sprains or joint irritation. Modifications make the pose accessible while preserving its benefits. For those with tight hips or knee sensitivity, Reclined Pigeon (Figure Four) is a safer alternative: lie on your back, cross one ankle over the opposite knee, and gently pull the legs toward the chest ^[5]. This variation removes weight-bearing stress from the knees entirely.

• For knee protection:
• Avoid forward folding if the hips are uneven or if you feel pinching in the knee. Instead, stay upright or use a block to bring the floor closer ^[3].
• If the back knee experiences discomfort, place a folded towel or blanket underneath it to reduce pressure ^[6].
• Never force the shin to be parallel—let the angle widen naturally over time with consistent practice ^[4].
• For hip tightness:
• Use a strap around the front foot to gently draw the hip into external rotation without straining ^[9].
• Practice Seated Pigeon by sitting in a chair and crossing one ankle over the opposite knee, leaning forward slightly ^[1].
• Contraindications:
• Avoid Pigeon Pose with acute knee injuries (e.g., meniscus tears, ligament sprains), hip replacements, or sacroiliac joint dysfunction ^[3].
• Pregnant individuals should modify the pose to avoid deep hip compression, opting for supported variations ^[9].
• Sharp or radiating pain (especially down the leg) indicates nerve irritation—exit the pose immediately ^[5].

A mobility test can help determine readiness: sit with your legs extended and attempt to cross one ankle over the opposite knee. If the knee of the crossed leg rises significantly above the hip line, your hips may not be ready for full Pigeon Pose ^[5]. In such cases, focus on preparatory poses like Butterfly Stretch, Low Lunge, or Supine Twists to build flexibility gradually ^[3].