Becca is the author of Teaching Yoga: Creative Cueing for Safer Mixed Level Classes. A long-time studio owner and teacher trainer, she now teaches online, blogs, and creates resources for other yoga teachers.

Commonly used names for Pigeon pose:

Pigeon pose

Basic pigeon pose

Modified pigeon pose

Half pigeon pose

One-Legged King Pigeon 1, 2, 3, and 4 (advanced variations)

Sanskrit:

Kapotasana

Kapota = pigeon

cop-poh-TAHS-anna

Ardha Kapotasana (half pigeon pose)

ARH-dah cop-poh-TAHS-anna

Ardha = half

Eka Pada Rajakapotasana

aa-KAH pah-DAH rah-JAH-cop-poh-TAHS-anna

Eka = one

Pada = leg, foot

Raja = king

Alignment, Cueing, and Modifications for Pigeon Pose

When I first started going to yoga classes years ago Pigeon was one of my favorites. Some of my classmates struggled with getting comfortable in it and teased me about how much I liked it.

As I attended classes with different teachers, I found the different cues for practicing Pigeon (and other poses too) confusing. I began to wonder if I was even doing it correctly. A number of teachers insisted that my front shin needed to be parallel with the front of my mat, but when I tried that I could feel the pressure in my knee.

One teacher even pressed down on my pelvis in an attempt to get my back thigh to the mat, and it did not feel great. In order to figure out what might be the “right” way I went looking for more experienced teachers. I knew I needed a modified Pigeon pose for my knees and hips.

This video is part of my free 6 hour continuing education course based on my book.

I found consensus within an older group of teachers, who all told me not to force myself into any particular position, especially if it hurt. My hips do not externally rotate (turn out) enough for my shin to safely be parallel to the mat in Pigeon. For my knees to be safe I needed to learn to trust my intuition. Some of the other common cues teachers like to use for Pigeon do work for me, but not for all bodies.

There has always been some controversy around how to teach Pigeon pose, with some teachers focused on specific alignment cues. In my classes, it is clear that everyone cannot place their shin parallel to the front of the mat, and many people cannot square their hips to the front of the mat either.

Everyone’s body is unique, and the way that works for one person may be completely wrong for another person. As teachers we need to keep in mind these individual differences and always offer modified pigeon pose options. The best place to start is half Pigeon.

Alignment and Cueing Options for the Modified Pigeon Pose

#1 The cue to place the shin parallel to the front of the mat may be fine for students who can externally rotate their hips a great deal without discomfort, (like a ballet dancer) and who also have healthy, stable knees. An alternative that works for more students is to place the front heel near the opposite hip pointer. In this case the shin is at an angle, and is no longer parallel with the front of the mat. People still get a great stretch to their outer hips without risking damage to the knees.

#2 Another common cue is to ask students to square their hips to the front of the mat. The thought behind this cue was that it would be easier on the SI joints (sacroilliac) if the hip pointers were squared forward and parallel to each other.

From my experience, the sacral issues in Pigeon appear to be most common in naturally flexible people, who already have a tendency for SI joint dysfunction. Certainly some people have no issue doing this pose with their hips squared to the front of the mat, but problems arise when we force everyone into this same alignment.

#3 Instead of focusing on detailed cues for the exact position of the pelvis, cue everyone to firm the gluteals first. Engaging the gluteals and the core is a great step towards sacral stability. This is true when practicing Pigeon, and many other poses too. When you observe your class, you’ll see student’s hips in slightly different positions. This in normal, and the main goal is for everyone to be comfortable and enjoy the stretch.

#4 The position of the front foot is also cued in different ways and this sometimes confuses students. When I first started practicing many teachers instructed me to place my shin parallel to the front of the mat along with deeply flexing my ankle. The intention behind the deep ankle flex was to stabilize the knee, by  engaging the muscles along the shin.

Once I decided I liked placing my shin at an angle better, I also found my ankle was more comfortable in a more neutral position. When I practice Pigeon pose now I press through the mound of my big toe and spread and flex my other toes to help engage the muscles of the feet and shin. My ankle is in an extended position with the heel near the opposite hip pointer. This is what works for me, others will be more comfortable with a flexed foot.

Which Students Need a Modified Pigeon Pose?

Students with less flexible hips and/or knees often need an alternative to the traditional Pigeon. These students struggle to place their knee up between their hands. Even if their front leg is close to the Pigeon position, their pelvis is often high off the ground. It is safer for these students to modify or do an alternative pose.

Modification options for those with less flexible hips, knees, and thighs:

• Place a block or blanket under the hip of the leg that is in front

• Place a bolster across the mat with one leg in front of the bolster and one leg behind, supporting then entire pelvis.

Those who have experienced previous knee and hips injuries and/or surgeries also need a modified Pigeon pose. In these cases, we want to ask the student if their physical therapist or physician gave them guidance. If the student doesn’t know, then I always refer them back to their medical professional to learn their limitations and options

Modification options for those with a history of knee and/or hip pain or injuries and also for those who struggle getting comfortable in the traditional pose:

• Lie on the back and bring the left ankle over to the front of the right thigh for the Reclined Pigeon Pose, placing the hands around the right thigh for support

• For those who struggle to get their hands around the right thigh, use a strap or towel around the thigh. Repeat on the other side.

• For those with less flexible shoulders and neck, causing the chin to jut upward, place a blanket or other support under the head.

Chair Modifications for those who have hip replacements or other hip/knee surgeries and injuries that have reduced their range of motion

• Only after they are released by their physician or physical therapist to do yoga

• Sit in a chair and bring the left ankle over past the opposite thigh as if sitting cross-legged

• Place the ankle on the opposite shin rather than the thigh

• For those with shorter legs, place blocks under the feet

• For those with longer legs, place blankets under the pelvis

Those students who are very flexible may also benefit from one of the modifications listed above. These super flexible individuals often love the Pigeon and will sometimes go deeper and deeper into the pose in order to feel any sensation of a stretch. There is a possibility with these students, that this desire to go deeper into the pose, will actually destabilize or even injure their hips over time.

This same population sometimes experiences unstable SI (sacroiliac) joints, causing pain. In Pigeon pose our hips are rotating in opposite directions, along with not always being level, which places stress on the sacroiliac joints. For these reasons and more some flexible yogis do not tolerate the traditional pose.

Teaching Modified Pigeon Pose

As teachers we want all of our students to experience the poses for themselves and feel comfortable in a comparison-free environment. When teaching I often show a number of options for challenging poses like Pigeon, and then I pick one of the modified options to do myself. Even if I am teaching off the mat, I will take the time to show the needed modifications. The students are more likely to practice the modification if they see their teacher embracing it.

I am passionate about this because as a studio owner I heard from so many students who had tried yoga at another venue and almost quit because they couldn’t do the class. It’s an important part of our job as yoga teachers to try and help as many people as possible. If we can work a new student into our classes by offering modifications, then we should take the time to do it. If the class isn’t right for them, then we need to refer them to another class or studio.

I appreciated one of the owners of a local power flow studios who recognized this responsibility. She encouraged all her teachers to refer people who were not prepared to safely take a power class, to me and my staff. We then referred back to them, when younger or more athletic students attending our classes wanted more intensity. It is better to work together for the good of the community.

As teachers we need to give options to our students and help them to find a way to feel stable and comfortably in the poses. Each person may need little adjustments in alignment, different props, or an alternative position. In order to meet individual students’ needs we have to be creative and mindful as we adapt our cues and teaching. It is worth this extra effort, as our work has the power to change lives. ♢

➪ For more teaching yoga tips check out my book on Amazon

➪ Get 6-hours of CEUs:
FREE Mixed Teaching Essentials Course!

➪ Check-out my video library! Over 400 videos with accessible classes including modifications.