Pigeon Prep / Sleeping Swan

eka pāda rājakapotāsana (variation)•एक पाद राजकपोतासन (विविधता)

Hip Opener•Forward Folds•Seated•Intermediate•Yin

Maya - Pose Assistant

Ask me anything about Pigeon Prep / Sleeping Swan

Benefits

Pigeon Pose Prep (Sleeping Swan) is a deep hip-opening forward fold that primarily stretches the external rotators of the front leg's hip (like piriformis and glutes) and the hip flexor of the back leg. It is often used to relieve sciatic discomfort and promote relaxation.

Practice Guide

Start in Downward-Facing Dog or Table Top. Bring your right knee forward, placing it behind your right wrist. Angle your right shin across the mat; your right foot can be closer to your left hip (easier) or further forward towards the front of the mat (more intense if front shin is parallel - requires very open hips).

Extend your left leg straight back, ensuring the top of your left foot and knee are pressing into the floor. Hips should aim to be square to the front of the mat.

If there's a gap under your right hip, place a folded blanket or block for support.

Inhale, lengthen your spine. Exhale, walk your hands forward and fold your torso over your front shin/leg. Rest your forehead on the floor, stacked hands, or a block.

Allow your body to relax into the stretch. Breathe deeply into your right hip.

Hold for several breaths or longer. To exit, walk your hands back, lift your torso, tuck your back toes, lift your back knee, and carefully slide your right leg back to Downward Dog or Table Top. Repeat on the other side.

Modifications

Place a folded blanket or yoga block under the hip of the front leg for support and to keep hips level.

Keep the front foot closer to the groin of the opposite leg for less intensity.

Stay upright with hands on the floor or blocks instead of folding forward.

Use a bolster under the chest and head for a more restorative version.

Safety Notes

⚠Knee injury (especially on the front leg - ensure no twisting or pain, protect the knee by keeping front foot somewhat flexed and avoiding forcing the shin forward)

⚠Sacroiliac (SI) joint instability or pain (ensure hips are supported and square, avoid if painful)

⚠Ankle injury on front leg

Anatomy

Muscles Stretched

Front leg hip (external rotators, piriformis, gluteus medius/minimus)

Back leg hip flexor (psoas, iliacus)

Back leg quadriceps (mildly)

Lower back (mild release in forward fold)

What's Next?

Maya suggests trying these poses:

Downward Facing Dog With Hip Circles

Gentle counter to release and balance

BeginnerTry This →

Focus Areas

Deep Hip Opener External RotationGlute StretchPiriformis StretchSciatic Relief PotentialRestorative Hip OpenerYin YogaStress Reduction

Yoga Styles

Signature of

Yin

Also practiced in

HathaVinyasaRestorativeTherapeutic

YinPassive deep hip opener, held for 3-5 minutes to release piriformis and glutes

HathaActive approach with focus on alignment and gradual deepening

VinyasaUsed in hip opening sequences and as preparation for backbends

RestorativeSupported with props for deep relaxation and hip release

TherapeuticGentle approach for sciatic relief and hip tension

Sequencing

Warm-up Poses

Reclined Pigeon Lizard Low Lunge Bound Angle

Counter Poses

Downward Facing Dog With Hip Circles Childs Table Top Pose With Hip Circles Windshield Wiper Legs Reclined

✨ Maya's Tips

These insights help Maya understand how this pose flows with others when creating sequences and classes.

Classic Deep Hip Opener Targeting External Rotators Piriformis And GlutesOften Used For Sciatic Relief And Releasing Hip TensionCrucial To Protect Front Knee By Adjusting Shin Angle And Using Props For Hip SupportCan Be Held For Longer Durations In Yin Or Restorative Styles