Pigeon Pose (Chair Yoga) is a gentle seated hip-opening yoga posture designed to stretch the hips, thighs, and lower back without placing strain on the knees or floor joints. This chair-based version of pigeon pose is ideal for office workers, seniors, and beginners who need a safe and accessible hip stretch.
Prolonged sitting often causes tight hips, which can lead to lower-back discomfort and poor posture. Practicing Chair Pigeon Pose regularly helps restore mobility and comfort.
What Is Pigeon Pose (Chair Yoga)?
Pigeon Pose (Chair Yoga) is a seated adaptation of the traditional Pigeon Pose (Eka Pada Rajakapotasana). Instead of practicing on the floor, one ankle is placed gently across the opposite thigh while sitting upright on a chair.
This modification:
- Reduces knee and joint strain
- Improves hip flexibility safely
- Is suitable for all fitness levels
How to Do Pigeon Pose (Chair Yoga)
Step-by-Step Instructions
- Sit tall on a sturdy chair with feet flat on the floor.
- Keep your spine long and shoulders relaxed.
- Lift your right ankle and place it over the left thigh (just above the knee).
- Flex the right foot gently to protect the knee.
- Inhale and lengthen your spine.
- Exhale and gently lean forward from the hips only if comfortable.
- Keep your chest open and spine straight.
- Rest your hands on the ankle, shin, or thighs for support.
- Hold for 20–40 seconds, breathing calmly.
- Return slowly to sitting and repeat on the other side.
Benefits of Pigeon Pose (Chair Yoga)
Physical Benefits
- Opens hips and glute muscles
- Reduces lower-back tightness
- Improves hip mobility and circulation
- Releases stiffness caused by prolonged sitting
- Supports better posture
Mental & Emotional Benefits
- Releases stored tension in the hips
- Calms the nervous system
- Enhances body awareness
- Promotes relaxation and focus
Muscles & Body Parts Targeted
- Hip flexors
- Glute muscles
- Outer thighs
- Lower back
- Pelvic muscles
Breathing Tips
- Inhale to lengthen the spine
- Exhale to gently deepen the stretch
- Keep breathing slow and steady
- Never force the position
Modifications & Safety Tips (Especially for Seniors)
- If ankle-over-thigh is difficult, place ankle lower on the shin
- Keep torso upright if leaning forward feels intense
- Use a cushion under the sit bones if needed
- Stop immediately if knee pain occurs
✅ Stretch should feel mild to moderate, never painful.
Who Should Avoid or Modify This Pose
Consult a healthcare professional if you have:
- Recent knee or hip surgery
- Severe hip arthritis
- Sciatica flare-ups
- Knee pain during external hip rotation
Always choose comfort over depth.
Best Time to Practice Pigeon Pose (Chair Yoga)
- During office breaks
- After long periods of sitting
- As part of a chair yoga routine
- Before walking or gentle exercise
Related Chair Yoga Poses
- Hamstring Stretch (Chair Yoga)
- Forward Fold (Chair Yoga)
- Seated Spinal Twist (Chair Yoga)
- Seated Cat–Cow Stretch (Chair Yoga)
