During my private flexibility session via Skype with Diane
King Pigeon Pose is a deep stretch for your hips, quad, and
lower back. I am here to help solve the mystery of how to flexibility train for king pigeon pose and king pigeon pose variations. When performed correctly, it can help improve hip flexor, arm and
back flexibility while also supporting digestion. This requires the shoulders
and chest to stretch back so it is a magnificent heart opener. Since we store
emotions in the body it may release stress, worry, sadness and leave you
feeling calm, open, and balanced.
It brings me great pleasure to be part of the solution you have been seeking! Over the last three decades I have been a flexibility master, martial artist, and gymnastic coach Internationally to the top athletes, yoga instructors and Olympians including super-duper beginners to the off the charts extremely advanced performers.
King Pigeon Pose, or Eka Pada Rajakapotasana, is an advanced
yoga pose that will help develop balance, core and upper body strength. In this
blog I will show you how to flexibility train to build up to perform King
Pigeon Pose with good form.
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How to Start King Pigeon Pose Training
The pigeon pose is
the gateway to the more advanced king pigeon pose variations. Pigeon poses
specifically works as a hip opener and stretches your thighs, groin, back, piriformis, and psoas. The leg extended
to the rear stretches the psoas and other hip flexors. While the front leg bent in front receives an other hip stretch.
Start here and build from there. In my video I show an incredibly effective way to properly open the body with king pigeon pose variations. A strap is a must have to maximize the flexibility training needed to advance.
I custom designed my Stacey Stretch Strap different from all the other straps on the market. It has the perfect amount of stretchy resistance to give the support needed with strong yet soft material to not be abrasive to skin with continuous loops to easily choose tension level.
For added support during this pose, rest the hands-on blocks or towels placed underneath the thighs.
Let’s break it down
How to start one legged pigeon pose:
Pigeon pose continued:
with the front leg leg bent with knee going out to the side so the hip can get
stretched. If you are a beginner and this is uncomfortable keep foot closer in
Make sure the back leg that is straight is turned under (not rolled out) you want to feel the top of the knee and foot (the instep) is making direct contact with the floor or matt. If you still can not comfortably sit in this pose, slide some yoga blocks or blanket underneath the area that is popped up.
If you do this correctly you will feel stabilized. If you are having a difficult time sitting up straight, then do this near a wall where you can put one hand on the wall to help you balance. Another great way to sit up straight and help with balance is to have a chair in front of you and rest your hands on the seat.
Resting pigeon pose:
From pigeon pose, inhale deep and on the exhale bend forward over your front leg. If your flexibility allows you lead with the chest all the way down to the mat, or place blocks or cushions for it to rest your forehead on. For added stretch extend the arms out in front of you
Open it all up
Improve back arch:
Start laying on your stomach and place 2 yoga blocks underneath your shoulders. Inhale and as you exhale push hands into blocks as you straighten your arms. Keep your low back relaxed, (it is always best to keep the back out of all stretches) For more advanced bring feet towards head. Also see How to get a Flexible Back for Dance
Lunge using a chair:
Hip Opener Reclined Pigeon Pose:
Now slowly bend the straight leg you may continue to apply pressure in the same area as you were if you feel a nice opening happening. Then reach hands through the leg and pull knee towards chest remembering to keep the foot flexed on the leg that is turned out. Repeat to on the other side.
King Pigeon Yoga Pose:
Best flexibility props for measurable results:
An area with some clear wall space
A chair for extra support
A stretchy stretch strap (Stacey Stretch Strap is designed for this)
Stacey Posture Strap
Common Issues and hold ups:
A common hold up is just working on one pose without opening the entire body first. For example, if you want to improve back flexibility just arching back with out the balance of rounding forward and stretching all the connecting muscles progress is limited. This is how pain and injuries occur to due to this imbalance.
Since everything is connected from head to toe the more comprehensive your flexibility program is the bigger the payoff when you go into all the yoga poses and king pigeon pose.
tightness is holding you back:
the no pain no gain belief:
As with life and the body when you try to force something it creates more resistance. True progress comes from relaxing into things. Whenever you feel locked up and stuck in a holding pattern the best things to do are-
1. This is a sign that many connecting areas of the body are not receiving the right stretches that it needs. My flexibility training programs are designed to address what has been holding you back and provide authenticated solutions.
2. Do not hold any painful stretches or poses for long. Breathe into it and get out. Repeat. Until the body gets used to it. This is how the breakthrough happens by allowing your body to process in between
3. Remember the more you stretch, and flexibility
train the entire body the bigger the payoff!
4. Need help choosing the best flexibility program tailored to your exact needs. Contact me for a free consultation