Pigeon Pose (Eka Pada Rajakapotasana)

Targets the piriformis and external hip rotators of the front leg deeply, the hip flexor (psoas) of the extended back leg, and the IT band, making it the most effective hip-release pose in yoga. Helpful for chronic outer hip and glute tightness, sciatic nerve tension in the piriformis, and as the cornerstone cooldown pose after any sequence that has loaded the hips and legs. The movement places one shin across the front of the mat (more parallel for intense stretch, more angled for accessible), extends the opposite leg straight behind with the foot top-down, squares the hips toward the floor, and folds the torso forward over the front shin.

Cues

• Square the hips over the front shin and walk the hands forward to fold.