SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
    • Legs
    • Glutes & Hip Flexors
    • Abs & Obliques
    • Shoulders
    • Biceps
    • Triceps
    • Chest
    • Back
    • Yoga
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Fat Loss
    • Bikini Body
    • JumpStart
    • Vacation
    • D-Stress
    • Fine Tuning
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Pigeon Pose | Eka Pada Rajakapotasana

Pigeon pose (Eka Pada Rajakapotasana) instructions, illustration and mindfulness practice. Learn about preparatory, complementary and follow-up poses, and discover all health benefits. https://www.spotebi.com/exercise-guide/pigeon-pose/

PIGEON POSE INSTRUCTIONS

1. Start on your hands and knees and bring your left knee forward and out to the left side.
2. Slide your right leg back and tuck your right toes under.
3. Spread your left toes, elongate the spine and gaze up.
4. Stay in pigeon pose for 30 seconds to 1 minute, and then repeat with the opposite leg.

MINDFULNESS PRACTICE

Start with your knees under your hips and your hands slightly in front of your shoulders. Bring your left knee forward and out to the left, position your left foot in front of your right knee and rest the outside of your left foot on the floor. Slide your right leg back, straighten the knee, tuck your toes under and push through the fingertips to lift your torso up and lengthen the spine. Keep your hips squared, press your tailbone down and forward, open the chest and gaze up.

EKA PADA RAJAKAPOTASANA BENEFITS

The pigeon pose is a hip opener that stretches the thighs, groins and psoas. This pose also stimulates the abdominal organs, opens the shoulders and chest, and stretches the neck.

CONTRAINDICATIONS

Knee or sacroiliac injury.

PREPARATORY, COMPLEMENTARY AND FOLLOW-UP POSES

Start with bridge pose, reclining bound angle or cobra pose and then progress to pigeon pose. Follow-up with downward facing dog.

Join us on Facebook and be the first to know about our latest updates and exclusive offers. Share your progress with us and inspire others!

RELATED YOGA POSES

Try these other yoga poses to relax and relieve stress and tension:
Crescent lunge pose
Extended triangle pose
Seated mountain pose
Seated spinal twist pose

YOGA ESSENTIAL FLOWS


  • Yoga Essential Flow | Warm Up Sequence / @spotebi


  • Yoga Essential Flow | Morning Energizer / @spotebi


  • Yoga Essential Flow | Bedtime Soothing Sequence / @spotebi


  • Yoga Essential Flow | Beginners Sequence / @spotebi

Good Morning Fitness Challenge
4-week quick burn
Need a quick exercise routine to get your morning started right? Then join us for the Good Morning Challenge and make the a.m. your fave time to sweat!
JOIN US!

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Good Morning Fitness Challenge

4-week quick burn

Need a quick exercise routine to get your morning started right? Then join us for the Good Morning Challenge and make the a.m. your fave time to sweat!

JOIN US!

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • From The Shop

    • The Beginner Edition / @spotebi
    • Monthly Membership Pack / @spotebi
    • The Fat Loss Edition / @spotebi
    • Annual Membership Pack / @spotebi
    • The Bikini Body Edition / @spotebi

    Featured Recipes

    Easy One-Pot Chicken Stew Recipe / @spotebi

    This one-pot chicken stew is healthy but also a hearty meal. It's a … [Read More...]

    Flatbread Appetizers with Yogurt Sauce, Grilled Tomatoes & Chickpeas Recipe / @spotebi

    The flavors of the Mediterranean come together in these flatbread … [Read More...]

    Chocolate-Hazelnut & Peanut Butter Clusters Recipe / @spotebi

    These decadent clusters are a chocolate lover's dream! This recipe for … [Read More...]

    Bacon & Veggies Red Bean Stew Recipe / @spotebi

    Winter food doesn't get more comforting than this Bacon & Veggies … [Read More...]

    Latest Video

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Workout Plans

    4-Week 5-5-5 Tabata Workout Plan / @spotebi

    4-Week 5-5-5 Tabata Workout Plan

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Tumblr
    • YouTube

    Copyright © 2021 Spotebi - All rights reserved