PA-0183
At a glance
An upright variation of Pigeon Pose, one shin angled forward and the back leg extended long, the chest staying upright rather than folding down. It offers the same deep hip external rotation as Pigeon, held in an upright position before any forward release is added.
“Let the front hip settle rather than searching for square.”
Essence
Staying upright here, rather than immediately folding forward, gives the front hip time to settle into the stretch before the spine adds its own release on top. This upright stage is a complete pose in its own right, not just a brief pause before Sleeping Swan.
Intention
To release the front hip deeply through external rotation, held in an upright position, before any forward fold is added.
What this pose develops
Physical
- •Deep passive hip external rotation
- •Connective tissue release around the front hip
- •Postural awareness of an upright spine over a sustained hip stretch
Mental
- •Sustained stillness in an upright, exposed position
- •Patience with a stage that's often rushed past toward the forward fold
Teaching concepts
- •Treating this upright stage as a complete pose, not just a stepping stone to Sleeping Swan
- •Screening the front knee for comfort, the same standard as the active Pigeon Pose
How to practise
- 1From Downward Facing Dog or a seated position, bring one shin forward, angled across the mat.
- 2Extend the back leg long behind, top of the foot on the floor.
- 3Stay upright, chest lifted, rather than folding forward immediately.
- 4Rest the hands on the floor or blocks on either side of the front leg for support.
- 5Settle in for three to five minutes in this upright position, then transition to Sleeping Swan or come out and repeat on the other side.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Chest stays upright, not folding forward.
- •Front knee free of sharp pain. A stretch sensation in the hip is expected, but not a pinch in the joint.
- •Hands support on the floor or blocks, whichever allows the chest to stay lifted comfortably.
Breath
A slow, natural breath, with each exhale offering a chance to let the front hip settle a little further into the stretch.
Teacher’s eye
Screen the front knee for pain, the same standard as active Pigeon Pose. Beyond that, notice students rushing straight into a forward fold without spending real time in this upright stage, which has its own distinct value.
Student practice
Reflect after practising:
- •This upright stage is a complete pose on its own, not just a quick stop before folding forward. Give it real time.
- •Any sharp knee sensation means this angle isn't right for today. Adjust the shin's position rather than pushing through.
Common movement strategies
Rather than mistakes, you may notice:
- •Support the front hip with a block or folded blanket if it doesn't rest evenly on the floor, which helps maintain an upright, comfortable position.
Modifications
- •A block or folded blanket under the front hip.
- •A gentler shin angle, closer to parallel with the front of the mat.
- •Hands on blocks for more support staying upright.
Props
Completion check
- ✓Either transition into Sleeping Swan or come up and out slowly, repeating on the other side.
Related poses
Prerequisites
Prepares for
Complements
Counterposes
Alternatives
Progressions
Regressions
Related movement concepts
Search tags
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