King Pigeon (Full)

How to

1. Begin in a kneeling position, sitting on your heels with your knees hip-width apart.
2. Inhale, lift your hips and come to a high kneeling position, ensuring your thighs are vertical.
3. Place your hands on your lower back with fingers pointing down, gently engaging your glutes.
4. Exhale, begin to arch your back, leading with your chest as you drop your head back, keeping your neck relaxed.
5. Reach your hands overhead, then bend your elbows to grasp your heels or place palms on the soles of your feet.
6. Press your hips forward to deepen the backbend while keeping your shoulders relaxed and chest open.
7. Focus your gaze (drishti) towards the tip of your nose or the third eye point to maintain balance.
8. To exit, inhale, engage your core, and lift your chest to return to the high kneeling position, then sit back on your heels to rest.

Benefits

• Stretches the entire front of the body, improving flexibility in the spine and hip flexors.
• Strengthens the back muscles, contributing to better posture and spinal support.
• Opens the chest and shoulders, which can increase lung capacity and improve breathing.
• Stimulates the nervous system, potentially enhancing focus and reducing stress.
• Balances energy in the body, promoting a sense of calm and well-being.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher