King Pigeon
Eka Pada RajakapotasanaThe full backbending pigeon, drawing the back foot toward the head as the chest lifts. A deep hip opener and backbend combined, built on well-warmed hips and spine.
- 01Set up in Pigeon with the front shin forward and the back leg extended.
- 02Bend the back knee and loop a strap around that foot, or reach back with one hand.
- 03Draw the elbows toward the ceiling and lift the chest into a backbend.
- 04Walk the foot toward the crown as the spine opens, using the strap.
- 05Keep the front hip supported and the hips square to the front.
- 01Lift the chest before reaching for the foot.
- 02Use a strap so the spine opens evenly.
- 03Keep the front hip grounded and level.
- 01Wrenching the foot toward the head before the spine is open — build the backbend first.
- 02Collapsing into the lower back — spread the bend through the whole spine.
- 03Letting the hips twist open — keep them square to the front.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.