Back foot toward the headFront shin angledGaze upChest liftsOne-Legged King Pigeon I
Eka Pāda Rājakapotāsana I
Read what the gnome says
One-Legged King Pigeon One! From pigeon, bend the back knee and catch the foot with the same-side hand. Lift the chest, square the hips, and keep the front shin comfortable. Don't dump into the lower back. Warm up the hips first. Breathe, regal gnome.
Works on Spinal erectors · Hip flexors · Quadriceps
How to do it
- Start in a low lunge with the front shin angled across, back leg long.
- Bend the back knee and take hold of the foot with the same-side hand.
- Lift the chest, draw the foot toward the head and hold, breathing slowly; switch sides.
Common mistakes
- Don’t pull the foot hard toward the head.
- 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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