King Pigeon
- Pro
- Advanced
- Yoga
King pigeon builds from pigeon pose by bending your back knee and lifting the foot toward your hand or elbow, then lifting your chest into a backbend. Holding this position trains the quads and glutes in a deep static stretch, with your chest opening under the lift. Advanced practitioners use it in yoga flows as a warmup, cooldown or recovery hold, timed on each side.
- Muscles
- Quads, Glutes, Chest
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- From pigeon pose, bend your back knee and lift the foot.
- Reach back and hold the foot with your hand or elbow.
- Lift your chest and square your hips.
- Hold the backbend, breathing steadily, then switch sides.
Form cues
- Keep your front hip squared toward the floor.
- Let your gaze lift gently, not straining your neck.
- Keep your shoulders relaxed, away from your ears.
Common mistakes
- The back hip opens out to the side. Square both hips toward the front of the mat.
- The hand yanks the foot down forcefully. Draw the foot in slowly, without forcing the reach.
- The front knee splays out from under the hips. Keep your front knee stacked under your hip.
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