King Pigeon Pose (Rajakapotasana)
King pigeon pose is an advanced yoga backbend that targets the lower back and opens the chest and hip flexors simultaneously. It involves a deep spinal extension combined with hip opening, requiring considerable flexibility in the spine, shoulders, and hip flexors.
How to do it
- Begin in pigeon pose with your right shin forward and left leg extended back.
- Bend your left knee and reach your left hand back to grasp your left foot.
- Raise your right arm overhead and reach it back to clasp your left foot as well.
- Open your chest to the ceiling and gently deepen the backbend by pressing your foot toward your head.
- Hold for 20-30 seconds, then release the foot carefully and repeat on the other side.
Form cues
- Keep your hips square to the front.
- Draw your shoulders down and back.
- Lift your chest toward the ceiling.
- Keep your neck long and relaxed.
- Breathe deeply into your abdomen.
Breathing: Maintain slow, rhythmic breathing to help your nervous system stay calm during this deep stretch.
Common mistakes
- Collapsing the lower back, which can cause pinching.
- Tension in the neck, which reduces the stretch effectiveness.
- Forcing the grip, which can strain the shoulder joints.
- Uneven hips, which shifts pressure off the target muscles.
Muscles worked
Primary: lower back. Secondary: hip flexors, quads, chest.
Suggested sets & reps
Get fitter
2 sets x 30 seconds per side, rest 60s
Lose weight
2 sets x 30 seconds per side, rest 60s
Build muscle
2 sets x 30 seconds per side, rest 60s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have lower back or knee sensitivity, choose a gentler option.
- If you feel sharp pain, stop immediately and ease out of the stretch.
- Check with a professional if you have a history of spinal or joint injuries.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel pain in my knee?
If you feel sharp pain in your knee, ease out of the pose immediately. It may be too advanced; switch to a gentler hip stretch.
How often should I practice this?
Because it is an advanced stretch, practice it 2-3 times a week after a thorough warm-up.
What if I cannot reach my foot?
Use a yoga strap or towel to bridge the distance between your hand and foot until your flexibility improves.