All exercisesYoga·Glutes 
Pigeon Pose (Eka Pada Rajakapotasana)
Both sides · L/RGlutesHipsHamstrings
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At a glance
- Equipment
- Yoga mat
- Suggested hold
- Hold 8–10 breaths per side
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Common mistakes
You let the pelvis tip and dump all the weight onto the front hip's side.
You force the front shin toward parallel when the hip is not ready, which strains the knee.
You let the back leg splay out to the side instead of extending straight behind you.
What to focus on
Slide a block or folded blanket under the front hip so the pelvis stays level and the hip can actually release.
Keep the front foot gently flexed to protect the knee while the hip opens.
Aim long, slow exhales into the outer hip — the release comes from time and breath, not from pushing.
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