Pigeon Pose anatomy

Pigeon Pose · Eka Pada Rajakapotasana · Tư thế chim bồ câu

Pigeon Pose mainly works erector spinae; it stretches gluteus maximus (right), gluteus medius (right), gluteus minimus (right), tensor fasciae latae (right); multifidus, transversus abdominis, triceps brachii stabilize.

3D anatomy model of Pigeon Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

From Downward-Facing Dog, bring the front knee down behind the same-side wrist with the shin angled across the floor and the back leg extended straight behind; lift the torso upright with the hands on the floor beside the hips. The outer hip of the front leg and the hip flexors of the back leg are stretched.

Muscles in this pose

Working (contracting): Erector spinae

Stretching: Gluteus maximus (right), Gluteus medius (right), Gluteus minimus (right), Tensor fasciae latae (right), Iliopsoas (left), Rectus femoris (left), Tibialis anterior (left), Rectus abdominis

Stabilizing: Multifidus, Transversus abdominis, Triceps brachii

Why these muscles work or stretch

Erector spinae · Working (contracting): Lifts the torso upright
Gluteus maximus · Stretching: Front hip flexed and externally rotated; main stretch
Iliopsoas · Stretching: Back hip extended
Tibialis anterior · Stretching: Top of the back foot rests on the floor
Transversus abdominis · Stabilizing: Protects the lower back
Triceps brachii · Stabilizing: Hands press into the floor beside the hips

Practice cues

Keep the hips square; pad the front-leg hip with a blanket if it tilts
Flex the front foot to protect the knee
Press the top of the back foot down; extend the back leg straight

Benefits

Deeply stretches the outer hip and glutes of the front leg
Stretches the hip flexors and rectus femoris of the back leg
May help improve outward rotation at the hip
Builds endurance in the back muscles that hold the torso upright

Cautions / contraindications

Avoid with a knee injury or knee pain when entering the pose
Take care with hip joint or sacroiliac joint pain
Take care with low back pain; keep the hips square, don't arch deeply

Easier variations

Place a folded blanket or block under the front-leg hip
Lie on the back with one ankle over the opposite knee for a similar stretch

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Front Splits (Monkey Pose) Hanumanasana
Lotus Pose Padmasana
Cow Face Pose Gomukhasana
Fire Log Pose (Double Pigeon) Agnistambhasana
Lizard Pose Utthan Pristhasana
Easy Pose Sukhasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)