King Pigeon Pose

Instructions

1. 1Begin in a low lunge with your right knee forward, then slide your right shin toward the front of the mat, aiming to bring it parallel to the short edge.
2. 2Lower your left hip toward the mat, keeping your pelvis as square as possible.
3. 3Place your hands on the mat on either side of your hips and lift through the crown of the head to lengthen the spine.
4. 4If the hips are even, bend your left knee and reach your left hand back to hold the foot or ankle.
5. 5Extend your right arm up and over, catching the foot with both hands if available.
6. 6Draw the foot toward the top of your head, pressing the foot into the hands and the hands into the foot to create resistance.
7. 7Hold for 5 to 8 breaths, then release slowly and switch sides.

Contraindications & precautions

• ⚠Knee injury or chronic knee pain — avoid this pose as the deep external rotation places significant stress on the knee joint.
• ⚠Tight hip flexors or sacroiliac joint dysfunction — work with a folded blanket under the front hip to reduce strain before attempting full expression.
• ⚠Shoulder or rotator cuff injury — skip the arm bind and keep both hands on the mat to protect the shoulder girdle.