How to Do King Pigeon Pose: 4 King Pigeon Pose Modifications

King pigeon pose (Eka Pada Rajakapotasana) is an advanced yoga posture that requires extreme openness in the shoulders, spine, and hips. This backbending pose involves bringing your toes to the back of your head, which opens the heart and shoulders, and tones muscles in your lower back, legs, and hip flexors. This asana is frequently practiced towards the end of a Vinyasa yoga class after the yogi’s body has had a thorough warm-up.

In Sanskrit, the ancient Indian language that yoga was born out of, Eka Pada Rajakapotasana, which translates to “one” (Eka) “foot” (Pada) “king” (Rājā) “pigeon” (Kapota) “pose” (asana).

While king pigeon pose has many benefits for an advanced practitioner’s mind and body, people who are pregnant, have a shoulder or back injury, osteoporosis, or asthma should not attempt the pose. Here are some of the main benefits that king pigeon can offer advanced yogis:

1. 1. Opens the hips. The psoas muscles, glutes, and hip flexors work extremely hard as we sit, walk, or exercise. King pigeon pose gently engages these muscle groups with its deep hip openers.
2. 2. Deep, intense shoulder stretch. The deep shoulder stretch that king pigeon pose offers can help relieve tension and stiffness in the neck and shoulders.
3. 3. Tones abdominal muscles. King pigeon pose helps open up the chest, tones the abdominal muscles, and even gently massages the internal abdominal organs.
4. 4. Boosts energy. The intense hip opening and backbending of the spine in this pose stimulates healthy blood circulation through your joints and recalibrates the central nervous system, which can counteract stress and fatigue and boost energy.

As always, experts advise practicing advanced yoga poses under the guidance of a certified yoga teacher. The following step-by-step guide will highlight the various components of the pose:

1. 1. Start in downward-facing dog (Adho Mukha Svanasana). From mountain pose (Tadasana) at the front of your mat, step back into downward-facing dog.
2. 2. Step your right foot between your hands. Next, step your right foot forward between your hands.
3. 3. Slide your right foot over towards your left wrist. Inhale, and step forward. Bring your front leg parallel to the top of the mat, and slide your right foot towards your left wrist. Flex your toes and rest the right knee by the right hand. The front foot can come in as close to the body as you need to keep pressure off the knee.
4. 4. Press the back knee firmly on the ground behind you. Look over your left shoulder and ensure that the left leg is long and the top of your back foot is straight on the ground. If this is enough of a hip stretch, you can stay here in half pigeon or bend forwards into a resting pigeon.
5. 5. Bend the left leg at the knee, toes pointing up. From this point, advanced yogis can stretch up through the torso and expand the chest. Bend the back leg and feel the stretch on the quadricep. If this stretch is as far as you can go, stay here. Breathe.
6. 6. Reach your hands back to grab your left foot. If you are ready for the next step, reach your right hand back towards your bent left foot with your elbow facing up and grab it with your left hand.
7. 7. Flip your grip. For full expression of the pose, flip your grip by reaching back towards the left foot with both elbows up. This movement requires flexibility and openness in the shoulders. Do not force the grip.
8. 8. Drop your neck back. If you can grab your foot with both hands, expand through the chest and slowly begin to drop your neck back. Take deep breaths through your nose and hold here for a few breaths.
9. 9. Release slowly and practice the other side. Exit the pose as mindfully as you entered, first bringing the arms down to the front of the mat and then releasing the left leg. Slide yourself back into downward-facing dog and shake out the right leg, as the hip joint will feel constricted blood flow. Practice the left side. Both sides may feel very different.

Depending on your experience, flexibility, and skill level, there are various modifications you can take to help you work your way up to the full pose at home or in a yoga class:

1. 1. Mermaid pose. Instead of flipping the grip toward the end of full king pigeon pose, reach the right elbow up and hand back, grabbing the left fingers. The left arm reaches underneath the left shoulder instead of over. You can tuck your right toes into the crook of your left elbow and breathe here.
2. 2. Half pigeon. For half pigeon pose, start in downward dog, then step your right foot forward between your hands. Inhale, and step your left foot forward. Slide your right foot over towards your left wrist. Bringing your front leg parallel to the top of the mat, slide your right foot towards your left wrist. Flex your toes and rest the right knee by the right hand. The front foot can come in as close to the body as you need to keep pressure off the knee. Press the back knee firmly on the ground behind you. Look over your left shoulder and ensure that the left leg is long and the top of your back foot is straight on the ground. Reach forward through the chest and breathe deeply into your hips. Place a folded blanket underneath your hip for support.
3. 3. Resting pigeon. For resting pigeon pose, start in downward dog, then step your right foot forward between your hands. Inhale, and step your left foot forward. Slide your right foot over towards your left wrist. Bringing your front leg parallel to the top of the mat, slide your right foot towards your left wrist. Flex your toes and rest the right knee by the right hand. The front foot can come in as close to the body as you need to keep pressure off the knee. Press the back knee firmly on the ground behind you. Look over your left shoulder and ensure that the left leg is long and the top of your back foot is straight on the ground. Reach forward through the chest and breathe deeply into your hips. Lean forward, resting your forehead and elbows on the ground in front of you.
4. 4. Eye of the needle. If you have hip or back injuries, consider trying eye of the needle pose. Lay on your back, bend your left leg, and place your foot on the ground. Cross your right foot over the left knee. Reach through the triangle between your legs with your right hand and around the left leg with your left hand. Interlace your grip on the front of the left knee or back of your left thigh. Open up the right knee and pull your legs towards you, bringing your left foot off the ground. Practice on the other side to ensure balance and harmony in the body.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Postures may be modified based on your individual needs.

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