Retired Pigeon Pose – Hugger Mugger

I didn’t want to do it. I have always enjoyed Kapotasana (Pigeon Pose), or at least the hip opening variation which is a preparation for Eka Pada Rajakapotasana (One-Legged King Pigeon). Many of my students love it too. For many years, Pigeon Prep has been a staple of my classes. When we were practicing vinyasa style, it was wonderful to move from Adho Mukha Svanasana (downward facing dog pose) to pigeon. It’s a smooth movement that I miss.

The problem with pigeon pose

But the more I began to look into hip health, the more I realized that Pigeon Pose was probably problematic for many practitioners. I stopped teaching it. Here’s why:

• Pigeon Pose exerts a very strong asymmetric force on the sacroiliac joints (SI joints). In Pigeon, the external rotators and abductors on the front side of the SI joint stretch, while the back side of the SI joint compresses.
• Gravity. When the pelvis lifts off the ground or even barely touches the ground in Pigeon, the weight of the torso amplifies the asymmetric force on the SI joint.
• Most often, the rear leg position requires the neck of one’s femur to press into the anterior edge of the hip socket. Over time, this can wear away the labrum that surrounds the socket and the cartilage of the head of the femur.
• Tightness in the external rotators and abductors can transfer into the knee of the front leg, placing shear pressure on the knee joint.

Can pigeon pose be saved?

Is there a way to fix issues with Pigeon Pose? In recent years, before abandoning the pose altogether, I suggested everyone elevate the pelvis by sitting on a yoga block. This can alleviate some problems. For some however, those whose hips already do not touch the ground, a block may or may not be high enough to prevent the weight of the torso from exacerbating the asymmetrical effects inherent in the pose. In addition, some practitioners simply do not want to use a block and practice the pose without it.

Alternatives to Kapotasana

So what to do instead? Three options come to mind: Supta Ardha Padmasana (Half Lotus in Supine Position), Gomukhasana (Cow Face Pose), and Agnisthambasana (Fire Log Pose). All three help relieve tension in the external rotators and abductors, but because both legs are in flexion in these poses, the action on the SI joint is much more symmetrical.

Of the two, Supta Ardha Padmasana is the safer choice for most people. Because it is done lying down, it is easier to monitor the integrity of your spine. As always, it is best to learn these poses from an experienced teacher who understands the importance of maintaining a healthy spinal position and can teach you how to understand this on your own.

Final Thoughts

Modern postural yoga seems to have an obsession with opening the hips. While maintaining hip mobility is important, especially since many of us spend a lot of time sitting in chairs in front of a computer, stability is just as important. Asana practice is not about becoming ever more flexible. It’s a question of balance, the balance between flexibility and stability. Hip opening practice should always also include hip stabilizing practice, for example standing balance poses and Utkatasana (fierce pose).

As with any yoga practice, it’s helpful to remember that we are not all cookie-cutter replicas of each other. There may indeed be some people for whom Pigeon Pose produces positive results. But in the context of a yoga class populated by varying body types, I don’t think Pigeon is the healthiest choice.

About Charlotte Bell

Charlotte Bell discovered yoga in 1982 and began teaching in 1986. Charlotte is the author of Mindful Yoga, Mindful Life: A Guide for Everyday Practice, and Yoga for Meditators, both published by Rodmell Press. Her third book is Hip-Healthy Asana: The Yoga Practitioner’s Guide to Protecting the Hips and Avoiding SI Joint Pain (Shambhala Publications). She writes a monthly column for CATALYST magazine and is the editor-in-chief of Yoga U Online. Charlotte is a founding board member of GreenTREE Yoga, a nonprofit organization that brings yoga to underserved populations. A lifelong musician, Charlotte plays oboe and English horn in the Salt Lake Symphony and the folk sextet Red Rock Rondo, whose DVD won two Emmy Awards.