King PigeonSave PDF
Rajakapotasana
RAH-jah-cop-oh-TAH-sah-nah
Stretches spine and shoulders
Increases circulation to glands, supports urinary system
Energizes mind
How to perform King Pigeon
- Lie on your stomach. Place your palms on the floor near your navel.
- Lift your head, chest and torso with an inhale, straightening your arms.
- Bend your knees with an exhale, bringing your feet near your head.
- Lean into your right hand, then quickly lift your left hand with an exhale and grab hold of your left knee. Pause, then quickly lift your right hand with an exhale and grab hold of your right knee.
- Expand your chest and touch your head to the soles of your feet.
- Hold the pose and breathe (the breath will quicken).
- Release your arms one at a time. Lower your legs and then torso with an exhale.
Alignment cues
- Keep body weight on pelvis and thighs
- Expand chest
- Touch head to soles of feet
- Feet and knees together
Modification: Keep your hands on the floor.
Avoid this pose if you have back injury.
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King Pigeon (Rajakapotasana in Sanskrit) is an advanced yoga pose that belongs to the back bends category. This asana targets abs, shoulders and spine, and also involves glutes & hip flexors and quadriceps muscles. King pigeon increases circulation to glands, supports urinary system; stretches spine and shoulders and also energizes mind. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
