BackbendsAdvanced
King Pigeon
Rajakapotasana
King Pigeon arches from a kneeling base, bringing the crown to the soles while the chest balloons forward like a pigeon.
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How to Perform
- 1
Kneel in Virasana with knees and feet together on a padded surface.
- 2
Lean back into Supta Virasana, then plant the palms beside the ears with fingers pointing toward the shoulders.
- 3
Press through shins and palms to lift the hips, joining knees and engaging thighs.
- 4
Bend elbows to hold the heels, resting the crown on the soles while the pelvis lifts and chest expands.
- 5
Stay for up to 60 seconds with rhythmic breath, then release the heels and return to kneeling before resting.
Benefits
- Tones the entire spinal column and nourishes pelvic organs.
- Expands the chest and diaphragm, gently massaging the heart.
- Builds thigh strength and resilience for deeper backbends.
Alignment Cues
- Thighs remain perpendicular to the floor.
- Knees and feet stay together.
- Neck lengthens as the crown rests lightly.
- Tailbone reaches toward knees to avoid lumbar crunch.
Common Mistakes
- • Compressing lower back
- • Collapsing shoulders
- • Neck strain
- • Holding breath
Contraindications
- • Knee injury or sensitivity in Virasana
- • Lumbar disc pathology
- • Uncontrolled hypertension or migraines
Recommended Props
BolsterBlocksBlanket
Tags
AdvancedBackbendsHipsRajakapotasana SeriesShouldersSpinal ExtensionSpineasana