Vinyala

Pose sheet

King Pigeon Pose

Rājakapotāsanaराजकपोतासन

Lie face down, arch your torso, bend both knees, and grasp them with your hands.

Open this pose in the 3D body

Steps

Support

Pelvis, pubic region, and fronts of thighs; hands holding knees.

Enter

  1. Lie face down; place your palms beside your waist.
  2. Exhale and lift your torso; keep pelvis and thighs grounded.
  3. Bend both knees and lift your feet; take a few breaths.
  4. Exhale; grasp your left knee, then right, with the matching hand.
  5. Lift your chest; bring head and soles together, keeping knees held.

Hold

  1. Keep your pelvis and the fronts of both thighs grounded.
  2. Keep your feet together and bring your knees closer.
  3. Use your knee grip to lift your chest.
  4. Rest your head against your heels and soles.

Exit

  1. Straighten your legs and separate your head from your feet.
  2. Return one palm, then the other, to the floor.
  3. Lower your chest and rest face down.
Breathing
Exhale to lift and grasp your knees; continue breathing.
Duration
About 15 seconds.

Adapt

Adaptations

  • Chair and wallSupport palms and forearms on a chair; shins and feet against wall.
  • Blocks and wallReplace the chair with blocks; keep your palms supported.
  • Support under thighsWith the wall preparation, support both thighs using a blanket or bolster.

Variations

  • Palms grounded, crown against feet.

Signals of effort

  • Deep extension of your torso and neck.
  • Deep flexion of both knees.
  • Abdominal pressure against the floor.
  • Breathing may become rapid and difficult.