King Pigeon Pose (Eka Pada Rajakapotasana) demonstrated
Category
Backbends
Level
advanced
Hold
3–5 breaths
Type
Asana
Breath
Inhale to lift the chest; long, slow exhales help the hips soften.

King Pigeon Pose

Eka Pada Rajakapotasana — "one-legged king pigeon posture"

The full expression of pigeon: from the hip-opening base, the back foot is caught and drawn toward the head as the chest lifts. It asks for open hips, open shoulders, and a mobile spine all at once, which is why it comes last, not first.

Step by step

  1. 1From all fours, slide your right knee toward your right wrist and settle into Pigeon Pose.
  2. 2Square your hips as much as you comfortably can, back leg extending straight behind you.
  3. 3Bend your back knee and reach your right hand — or both hands — back for the foot.
  4. 4If the foot is within easy reach, walk your grip toward the toes or loop a strap around the foot.
  5. 5On an inhale, lift your chest and let your upper back arch as the foot draws toward your head.
  6. 6Keep your hips heavy and level rather than tipping to one side.
  7. 7To come out, gently release the foot, lower the leg, and fold forward over the front shin.
  8. 8Repeat on the other side.

Benefits

  • ✓ Deeply opens the hip flexors and outer hip
  • ✓ Stretches the chest, shoulders, and front of the back thigh
  • ✓ Builds deep, combined spinal and shoulder mobility
  • ✓ Teaches patience — progress here is measured in months

Make it yours

  • · Loop a strap around the back foot and hold the strap instead of the foot
  • · Place a folded blanket or block under the front hip to keep the pelvis level
  • · Practice the upright chest-lift with the back hand on the floor, skipping the foot entirely

Take care

  • Take care with knee, hip, back, or shoulder issues — this pose asks a lot of all of them
  • Best avoided with a recent back injury; the basic Pigeon stretch is plenty
  • Never force the grip on the back foot — the strap version is the same pose

This is general practice guidance, not medical advice. If something hurts, ease out of it.

Props that help here

  • Cork blocks (set of 2) — Bring the floor closer in lunges, folds, and triangle — and a block between the shoulder blades turns a backbend into something you can hold. find one
  • Bolster — The single best restorative purchase. Under the knees, under the spine, or lengthwise under the back to open a gentle supported backbend. find one

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