Discover Your Favorite Kapotasana (Pigeon Pose)

Did you know there are so many ways to adapt yoga postures so that you feel better in your body? Try out these 5 tips for adapting your pigeon pose so that you feel your very best!

Pigeon pose is one of those oh so sweet hip openers that we love to see in a yoga class! But, let's be honest, some days it doesn't feel so great in our bodies. Try these variations to see what works best for you:

SEATED PIGEON

Place one foot on the floor or mat and cross the opposite ankle over the thigh. You can walk your grounded foot farther away from your body to make this stretch less intense or walk it in closer to make it more intense.

SUPINE PIGEON

Lying on your back, place one foot on the floor or mat and cross the opposite ankle over the thigh. You can keep your foot grounded, or for a deeper stretch, bring the knee in close to your body and interlace your fingers behind your hamstring or over your shin.

STAG PIGEON

From a seated position, bring one shin parallel to the top of your mat, bend the opposite knee in so that it is comfortable. You can stay upright, or fold forward.

PROPPED UP PIGEON

If you love a more standard pigeon with the back leg extended, try sliding a bolster or rolled up blanket under your hips for a little extra support or try placing a block under your forehead.

STANDING PIGEON

Not a fan of getting down on the ground? Stand near a wall or table top for help with balance then bend both knees. Shift your weight into one foot and cross the opposite ankle over your thigh. To make this stretch more intense, bend deeper into your knees so you’re in a lower squat position or gradually straighten your standing leg (keeping a microbend always!) and slowly fold forward.

When done correctly, incorporating a few simple adjustments to your practice can make a world of difference in your posture. Remember, taking the time to explore what works best for your body is an important part of any yoga practice. 

If you need help with finding postures that will benefit you or if you think you might be ready to take that next step towards teaching yoga through our Yoga Teacher Training program then reach out to us! We are more than happy to provide guidance and advise so that you can carry your practice even further. 

Every journey starts with one simple step, so don't hesitate and join us for our next Yoga Teacher Training (go here) with our experienced and certified team of teachers.  Check out our early bird specials!

Here's to finding the version of pigeon pose that feels just perfect for you!