King Pigeon Pose

Eka Pada Rajakapotasana

EH-kah PAH-dah rah-jah-kah-poh-TAH-sah-nah

A deep hip opener and backbend combined that dramatically opens the chest and shoulders while deeply stretching the hip flexors and quadriceps. King Pigeon is the full expression of Pigeon Pose, requiring exceptional flexibility in the hips, back, and shoulders. It is a pinnacle pose that rewards consistent preparation with a profound sense of openness and freedom.

How to do King Pigeon Pose

1. From Pigeon Pose with the right leg forward, walk your hands back alongside your hips and lift your torso upright. Square the hips as much as possible.
2. Bend your back (left) knee and reach back with your left hand to grasp the top of the left foot or ankle. Draw the foot toward your body.
3. For the full expression, reach your right arm overhead and back to also grasp the foot, opening the chest toward the ceiling. The back foot draws closer to or touches the head.
4. Lift through the chest and broaden across the collarbones. Engage the core to support the lumbar spine and avoid over-compressing the lower back.
5. Hold for three to five breaths with deep, steady breathing. Release with control and repeat on the other side.

Benefits of King Pigeon Pose

• Deeply opens the hips, chest, and shoulders
• Stretches the quadriceps, hip flexors, and psoas
• Strengthens the back muscles and improves spinal flexibility
• Stimulates the abdominal organs
• Builds the flexibility and openness needed for advanced backbends

Muscles Engaged

Modifications & Variations

• Use a strap looped around the back foot to bridge the gap between hand and foot
• Stay in regular Pigeon Pose and work on hip and back flexibility before attempting the full expression
• Place a block under the front-leg hip for support

Cautions

• Avoid with knee, hip, or shoulder injuries
• Not recommended with acute lower back pain or disc problems
• Use caution with sacroiliac joint dysfunction