Try this Pigeon Pose Variation
Try a gentle pigeon pose variation to stretch hips and practice steady breathing, using cushions for support and moving slowly with adult supervision.
Step-by-step guide to perform a gentle pigeon pose variation for kids
Step 1
Unroll your yoga mat or lay a towel on the floor in a clear space
Step 2
Place one cushion or folded blanket near the top center of your mat
Step 3
Place a second cushion or folded blanket to the side of your mat for forearm support
Step 4
Put on comfortable clothes that let you move easily
Step 5
Sit cross-legged on the mat facing the top of the mat
Step 6
Take three slow deep breaths through your nose to relax your body
Step 7
Slide your right knee forward so your right ankle sits near your left wrist
Step 8
Extend your left leg straight back and tuck the top of your left foot down
Step 9
Gently lower your hips onto the first cushion so your right hip feels supported
Step 10
Rest your forearms on the side cushion or on the mat
Step 11
Breathe slowly counting to four on the inhale and six on the exhale for five breaths
Step 12
Press your hands into the mat
Step 13
Slowly come back to a seated position
Step 14
Repeat Steps 7 to 13 with the left knee forward so both hips get the same stretch
Step 15
Share your finished pigeon-pose practice and how it felt by posting on DIY.org
Final steps
You're almost there! Complete all the steps, bring your creation to life, post it, and conquer the challenge!
Help!?
What can we use if we don't have a yoga mat, cushions, or a side cushion?
If you don't have a yoga mat or towel, use a carpet or rug for a non‑slip surface and replace the cushion/folded blanket in steps 2–3 with a firm pillow, rolled bath towel, or a stack of towels for hip and forearm support.
I'm feeling pain in my front knee or my hip won't lower—what should I do?
If your front knee hurts or your hip won't lower during steps 7–9, slide the front foot less forward, support the hip higher with an extra folded blanket under the cushion, and rest fully on the side cushion for forearms in step 10 to reduce pressure.
How can I adapt this pose for a 3‑year‑old and for a 12‑year‑old?
For younger kids (around 3), keep them seated cross‑legged or with knees bent and use extra cushions for support and shorter holds, while older kids (around 12) can follow the full sequence including the 4‑in/6‑out breath pattern in step 11 and hold a few extra breath cycles.
How can we make the activity more fun or personalize it before posting on DIY.org?
Make it more fun by letting the child decorate the cushion or mat, play calming music during the 5 breath cycles in step 11, and take a photo or short note about how the hips felt to include when you share on DIY.org as instructed.
Watch videos on how to perform a gentle pigeon pose variation for kids
How to Correctly Practice Pigeon Pose | Learning Yoga
4 Videos
How to Correctly Practice Pigeon Pose | Learning Yoga
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Facts about children's yoga and safe stretching
🧸 Cushions, blankets, or yoga blocks make poses kinder to little bodies and are used widely in restorative yoga.
🕒 Holding a gentle stretch for about 30–60 seconds helps muscles relax and encourages steady, easy breathing.
🐦 The Sanskrit name 'Eka Pada Rajakapotasana' translates to 'one‑legged king pigeon pose' — a royal name for a humble stretch.
🧘 Yoga includes poses that range from gentle stretches to strong balances — pigeon is a popular hip‑opening pose.
👩🏫 Practicing yoga with an adult or instructor helps kids learn safe alignment and calm, mindful breathing.
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