As a hip opener, extended one-legged
pigeon pose is very effective because – unlike many hip-opening
poses – it increases both the external rotation of the femur in the
hip and lengthens the primary hip flexor (psoas muscle). As such, the
pose benefits those who spend a lot of time sitting at a desk.
Extended one-legged pigeon pose
prepares the body for seated postures such as lotus, bound angle and
fire log poses. It also prepares the body for backbending poses
like bow, camel and cobra, in addition to the king pigeon series of
As a modification for beginners
or those with limited flexibility, a blanket may be placed under
the hips and a yoga block or other bolster under the forehead if the
head doesn't reach the ground in this pose.