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Pigeon Pose
Eka Pada Rajakapotasana — A strong opener for the hips and glutes, often used to release tightness from running and sitting.
How to do it
From all fours, bring one knee forward behind the wrist and extend the other leg back. Keep the hips level and fold forward only as far as is comfortable.
Benefits
A strong opener for the hips and glutes, often used to release tightness from running and sitting.
Cautions
Take real care with knee injuries — keep the front shin position comfortable and support the hip with a cushion. Ease off with sacroiliac pain.
Calories by time
Rough estimates for about a 70 kg adult — heavier bodies and harder effort burn more.
| Time | Approx. calories |
|---|---|
| 5 min | 13 kcal |
| 10 min | 26 kcal |
| 20 min | 52 kcal |
| 30 min | 78 kcal |
Related poses
Downward-Facing Dog
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Mountain Pose
The foundation for all standing poses. Improves posture, balance and body awareness, and steadies the breath.
Child's Pose
A resting pose that gently stretches the back and hips and calms the nervous system. A good place to pause during any practice.
Bound Angle Pose
Opens the hips and inner thighs and is often used to relieve tension after sitting or standing all day.
Source: Pose guidance paraphrases widely-taught yoga instruction; calorie estimates are approximate. · checked 2026-09-04
Frequently asked questions
What are the benefits of Pigeon Pose?
A strong opener for the hips and glutes, often used to release tightness from running and sitting.
Who should be careful with Pigeon Pose?
Take real care with knee injuries — keep the front shin position comfortable and support the hip with a cushion. Ease off with sacroiliac pain.
How many calories does Pigeon Pose burn?
Roughly 2.6 calories a minute for about a 70 kg adult, so around 26 in a ten-minute hold or repetition. Effort and body weight change this a lot.
Track your practice
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