One-Legged King Pigeon Pose II

Instructions

1. 1Begin kneeling with your knees hip-width apart and your hands on your hips.
2. 2Step your right foot forward so your right knee is above your right ankle, entering a low lunge.
3. 3Lower your left knee to the mat and press the top of the left foot into the floor.
4. 4Inhale to lengthen your spine, then bend your left knee and bring the left foot toward your left glute.
5. 5Reach your left arm back and take hold of the left foot, then bring your right arm back to join it, pressing the foot toward your head.
6. 6Lift your chest and gaze forward or gently upward, breathing deeply for 5 to 8 breaths.
7. 7Release the foot with care, return to the lunge, and repeat on the other side.

Contraindications & precautions

• ⚠Knee injury or ligament instability — the deep knee flexion in the back leg places high stress on the joint; avoid if there is any pain or swelling.
• ⚠Tight hip flexors or quadriceps — forcing the backbend without sufficient flexibility can compress the lumbar spine; prepare with gentler quad stretches first.
• ⚠Shoulder or wrist injury — gripping the foot requires shoulder external rotation under load; use a strap to reduce strain on the shoulder.