Gaze up, neck longBack foot toward the headFront legChest lifts, ribs openBack thighKing Pigeon
Rājakapotāsana
Read what the gnome says
King Pigeon! From a low lunge, bring one knee forward, back leg long. Lift the chest, bend the back knee, and catch the foot with your hands. Hips square, ribs in, back long. Don't collapse into the lower back. Warm up the hips first. Breathe, and sit like royalty.
Works on Hip flexors · Quadriceps · Spinal erectors
How to do it
- Start in a low lunge, then slide the back leg long and fold the front shin forward.
- Bend the back knee and catch the foot with the hand on the same side.
- Lift the chest, draw the foot toward the head and hold, breathing slowly; switch sides.
Common mistakes
- Don’t force the foot toward the head: stay where the thigh and hip feel open.
- Don’t let the front hip lift off the floor.
- Don’t crunch the lower back: lift through the chest.
Benefits
- Opens the chest, front of the hips and shoulders.
- Strengthens the muscles along the back.
- Counters long hours of sitting and rounding forward.
Take care: Go easy or skip if you have lower-back, neck or wrist pain, or are pregnant. Stay in the comfortable range and never force depth.
Not medical advice. Ease off if anything feels sharp or wrong.
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