Top arm reaches upFront knee over the ankleFront foot flatGaze lifted, neck longBack foot held, knee bentBack thighOne-Legged King Pigeon II
Eka Pāda Rājakapotāsana II
Read what the gnome says
One-Legged King Pigeon Two! From pigeon, bend the back knee and reach both hands overhead to hold the foot behind the head. Hips square, chest lifted, ribs in. Go only as far as the spine and hips allow. Breathe, flexible gnome.
Works on Spinal erectors · Quadriceps · Hip flexors
How to do it
- Come into a low lunge and bend the back knee, catching the foot with the same-side hand.
- Lift the other arm overhead and open the chest.
- Draw the foot toward the hip as the chest lifts, keep the front knee over the ankle and hold; switch sides.
Common mistakes
- Don’t let the front knee fall inward.
- Don’t drop into the lower back: lift the chest.
- Don’t pull the foot hard.
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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