King Pigeon Pose
Challenge your flexibility with King Pigeon Pose! This deep stretch opens hips & thighs, building strength & balance.
The King Pigeon Pose mainly works the glutes & hips and chest, with help from the hip adductors (inner thighs) and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
King Pigeon Pose Muscles Worked
Primary
Glutes (gluteus maximus); Upper Chest (pectoralis major, clavicular head)
Secondary
Hip Adductors; Abdominals (rectus abdominis)
King Pigeon Pose Variations and Alternatives
How to do the King Pigeon Pose
Begin in a seated position with your legs stretched out behind you.
Bend your right knee and bring your right ankle to your left hip, keeping your right knee on the floor.
Slowly extend your left leg behind you, keeping your hips square and the top of your foot and shin rested on the floor.
Inhale and lift your torso, pressing your hands into the floor to lengthen your spine.
Exhale and walk your hands forward if possible, lowering your torso towards the floor to deepen the stretch in your right hip and left thigh.
For a deeper variation, inhale to lift your arms overhead.
Exhale as you bend your left knee and reach back with your left hand to grab your left foot or ankle.
Maintain the pose for 30 seconds to 1 minute, focusing on deep, even breaths.
To release, carefully let go of your foot, if holding it, and gently push yourself back to an upright position.
Switch sides and repeat the steps for your left side.
Please ensure to consult a yoga instructor or a fitness professional before attempting this pose, especially if you have any injuries or health concerns. This pose requires a significant amount of flexibility and balance, so it's important to listen to your body and not push into any painful positions.
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King Pigeon Pose FAQs
What muscles does the King Pigeon Pose work?
The King Pigeon Pose mainly works the glutes & hips and chest, with help from the hip adductors (inner thighs) and core. The main muscles are the gluteus maximus and pectoralis major.
What equipment do you need for the King Pigeon Pose?
None. The King Pigeon Pose is a bodyweight exercise, so you can do it anywhere.
What are some King Pigeon Pose variations and alternatives?
Similar exercises include the Bird of Paradise Pose Svarga Dvijasana, Bound Angle Pose Baddha Konasana, Butterfly Yoga Flap and Double Pigeon Pose.
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