King Pigeon Pose

BENEFITS

• Strengthens the back muscles
• Stretches the pelvic region, abdomen, and chest
• Stretches the hip flexors
• Increases spinal flexibility and tones the spinal region
• Stimulates the abdominal organs
• Massages the heart

CONTRAINDICATIONS

• Knee, neck, or low back injuries
• High blood pressure
• Low blood pressure
• Headache
• Insomnia

HOW TO

1. Begin sitting in Virasana (Hero pose). Lean back and lower your torso to the ground in Supta Virasana (Reclining Hero pose).
2. Reach your arms overhead and bend your elbows. Place your palms on the floor beside your head, fingers pointing toward your feet.
3. Exhale and push into your hands to straighten your arms. Raise your body and head from the floor, arching your spine.
4. Bend your elbows and grasp your toes; then lower your forearms to the ground. Rest your head on the floor.
5. Stay in King Pigeon pose for several breaths. To come out of the pose, release your toes, lift your head slightly, and lower yourself down to Supta Virasana.

MODIFY OR REPLACE

• Urdhva Dhanurasana (Wheel pose)

SEQUENCING TIPS

Before:

• Ustrasana (Camel pose)
• Dhanurasana (Bow pose)
• Eka Pada Rajakapotasana (One-Legged King Pigeon pose)

After:

• Supta Virasana (Reclining Hero pose)
• Virasana (Hero pose)
• Balasana (Child’s pose)

TEACHING CUES

• Lengthen your tailbone toward your knees.
• Lift your sternum up.
• Press your shins and forearms into the floor.

VARIATIONS

• Hold onto your heels and rest the crown of your head onto the soles of your feet.
• Practice the pose with your knees touching.

WATCH OUT FOR

• Elbows splayed out to the side