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Yoga Pose How To: Pigeon Pose or Eka Pada Rajakapotasana

If you remember from a few weeks ago, I told you I am going post a challenge pose every 3 weeks when I write, and it is your job (if you choose) to perfect that pose and slowly find balance and love in every aspect of your life. I will walk you through this pose step by step. Take it slow, and remember to breathe. 

Pigeon Pose

(or Eka Pada Rajakapotasana)

Type of pose: hip opener

Benefits: Stretches the thighs, groin, back and psoas. Opens the chest and shoulders.

Everyone needs a good hip opener so the best way to get into this pose is from Downward Facing Dog:

downward facing dog

Then raise one leg into the air.

leg up

Bring the knee through.

knee through

Bring the foot to the opposite edge of the mat and relax into that hip, making sure your hips are square and you’re feeling a good stretch. Remember to breath!

yoga stretch

The more flexible you are, the further away your heel will be from your groin, if its too much of a stretch, move your foot closer to your groin. Take it down onto your elbows…

yoga pose up

…or all the way down relaxing into the pose and breathing. Hold here for several breaths and repeat on the other side!

yoga pose down

If you want to challenge yourself further you can take it into Mermaid:

mermaidmermaid back view

Or King Pigeon:King Pigeon

You can even take Pigeon in an arm balance!

Pigeon in arm balance

But we’ll save that for another day… :)

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Graci Hewlett is an 18-year-old go getter. She is a licensed cosmetologist, certified eyelash extensionest, health coach, physical trainer and yoga lover. It's all about having balance. Her education has equipped her with extensive knowledge in holistic nutrition, health coaching, and preventative health. Drawing on these skills and knowledge of hundreds of different dietary theories, she works with clients to help them make lifestyle changes that produce real and lasting results. She loves good nutritious food and wants to show you just how easy and beneficial healthy eating can be. Visit her on her Websiteor email her at to get on her newsletter. Follow her on Instagram @gracilynnn