King Pigeon

eka pāda rājakapotāsana•एक पाद राजकपोतासन

Backbends•Chest Openers•Hip Opener•Advanced•Advanced

Maya - Pose Assistant

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Benefits

One-Legged King Pigeon Pose deeply opens hips (external rotation front leg, extension back leg) and chest, creating a significant backbend. It stretches thighs, groins, psoas, abdomen, chest, shoulders, neck, improving spinal flexibility.

Practice Guide

From Downward Dog, bring right knee forward outside right wrist. Angle shin across mat (foot near left hip/more forward if open).

Extend left leg straight back, top foot on floor. Square hips forward.

Option: fold forward (Pigeon Prep). To lift: inhale, lift torso upright.

Bend left knee, foot towards head. Reach back with left hand (or both) grasp left foot/ankle.

Option: rotate elbow up (mermaid arm) or full bind (hands overhead/clasping foot).

Lift chest, arch upper back, draw head towards foot (or foot towards head).

Hold, breathe. Exit: release back foot, lower leg, return to Pigeon Prep, then Downward Dog. Repeat other side.

Modifications

Use strap around back foot.

Blanket/block under front hip.

Hands on floor/thigh instead of bind.

Focus on squaring hips.

Safety Notes

⚠SI joint injury

⚠Knee injury (front or back)

⚠Ankle injury (back leg)

⚠Serious hip/back conditions

⚠Pregnancy (modify/avoid)

Anatomy

Muscles Targeted

Spinal extensors

Glute (front leg)

Back leg hip extensors

Core (stability)

Muscles Stretched

Front leg hip (external rotators, piriformis, glute)

Back leg hip flexor (psoas) and quadriceps

Chest

Shoulders

Abdomen

Neck (anterior)

What's Next?

Maya suggests trying these poses:

Childs

Gentle counter to release and balance

BeginnerTry This →

Pigeon Pose Prep

Build strength for this advanced pose

BeginnerTry This →

Focus Areas

Deep Hip OpenerDeep BackbendQuad StretchPsoas StretchChest OpenerShoulder OpenerPeak Pose Flexibility

Yoga Styles

Signature of

Advanced

Also practiced in

YinHathaVinyasa

AdvancedPeak pose requiring exceptional hip flexibility and backbend capacity

YinPassive variation held for extended periods to deeply release hips

HathaActive approach with focus on alignment and breath

VinyasaAdvanced peak pose in hip opening and backbend sequences

Sequencing

Warm-up Poses

Pigeon Pose Prep Crescent Lunge Low Lunge With Quad Stretch Bow Camel Dancers Bridge

Counter Poses

Childs Downward Facing Dog With Hip Circles Thread The Needle Supine Figure Four Stretch Wind Relieving

✨ Maya's Tips

These insights help Maya understand how this pose flows with others when creating sequences and classes.

Deep Hip Opener And BackbendPeak Pose Hip Backbend SequencesRequires Thorough Warmup Hips Quads SpineCan Be Emotionally Releasing