Rajkapotasana

King Pigeon Pose: Step-by-Step Instructions

Kneel upright, with your knees slightly narrower than hip width apart and your hips,
shoulders, and head stacked directly above your knees. With your hands, press
down against the back of your pelvis.
On an inhalation, tuck your chin toward your sternum and lean your head and
shoulders back as far as you can without pushing your hips forward. Firm your
shoulder blades against your back and lift the top of your sternum. When your chest
is maximally lifted, gradually release your head back.
Before you arch all the way back and place your head and hands on the floor, bring
your palms together in front of your sternum in Anjali Mudra. Then separate your
hands and reach them overhead toward the floor behind you. Bring your hips forward
enough to counterbalance the backward movement of the upper torso and head.
Keep your thighs as perpendicular to the floor as possible as you drop back. Place
your palms on the floor, fingers pointing toward your feet, then lower your crown to
the floor as well.
Press your palms, lift your head slightly off the floor and raise your hips, opening
your front groins as much as possible. Lifting your pelvis as much as possible,

lengthen and extend your upper spine and walk your hands to your feet. As you do,
lower your forearms to the floor. If possible, grip your ankles (or, if youre very
flexible, your calves). Draw your elbows toward each other until theyre shoulder
width apart, and anchor them firmly on the floor. Extend your neck and place your
forehead on the floor.
Take a full inhalation to expand your chest. Then, exhaling softly but thoroughly,
press your shins and forearms against the floor; as you do, lengthen your tailbone
toward the knees and lift your top sternum in the opposite direction.
Hold the pose for 30 seconds or longer, further expanding the chest with each
inhale, softening the belly with each exhale. Then release your grip, walk your hands
away from your feet, and push your torso back to upright with an inhale. Rest
in Childs Pose for a few breaths.