Sage Yoga Training: Pigeon Sequence

Pigeon Sequence

This sequence addresses the hips and hamstrings, which are chronically tight in athletic bodies. We move from Pigeon Pose to Head-to-Knee, ending with a twist. (In Sanskrit, it’s Eka Pada Rajakapotasana, Janu Sirsasana, and Marichiyasana III.)

If you have knee problems, be especially careful in Pigeon; you may need to simply sit on the hip of the bent leg to protect your knees.

Music for this episode is by cellist Claire Fitch. “Shortest Day” and “Ice Field” come from her album Ambiencellist, available at

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