The benefits and how to do the One-Legged King Pigeon Pose explained

How to do the pose

1

Get on all fours with your knees directly under your hips and your hands slightly in front of your shoulders. Place your right knee behind your right wrist and your foot in front of your left knee, so that the outside of your right shin is on the floor. Slowly step your left leg back, straightening your knee and lowering the front of your thigh to the floor. Place the outside of your right buttock on the floor. Place your right heel just in front of your left hip.

2

Turn your right knee slightly to the right and align it with your outer hip. Look back and make sure your left leg is straight from your outer hip (not bent to the left) and rotated inward slightly so that your midsection is on the floor. On an exhale, drop your torso toward your inner right thigh and hold for a few breaths. Extend your arms out in front of you.

3

Slide your hands up to the shins of your front legs and press your fingertips firmly into the floor. Lift your torso away from your thighs. Press your tailbone down and forward to lengthen your hips, simultaneously lifting your pubic bone toward your navel. Rotate your left hip toward your right heel, stretching the front of your left groin.

4

If you can lift your hands off the floor and keep your pelvis vertical, place your hands on the top of your pelvis and press firmly down. Against this pressure, lift the lower rib cage, so that the back ribs rise slightly faster than the front ones. Lengthen the back of your neck and tilt your head back. To lift your chest, raise the top of your sternum (manubrium) straight up toward the ceiling.

5

Hold this position for a minute. Place your hands back on the floor and carefully slide your left knee forward as you exhale into Adho Mukha Svanasana (Downward Dog). After a few breaths, on an exhale, lower your knees back to all fours, then repeat for the same length on the other legs.

6

To perform the full pose, start with your legs in the position shown above. Place your hands on the floor for support and bring your foot as close to your head as possible. Inhale and reach your right arm up, then exhale and bend your elbow, arching your back and grasping the inside of your left foot. After a few breaths, grab the outside of your foot with your left hand. Bring the sole of your foot as close to your head as possible. Hold this position for 30 seconds. Release your foot and repeat for the same length, switching legs as in step 5.

Tips for Beginners

Most people can't reach their back foot directly with their hands at first. Try using a strap. Make a small loop and place it around your foot (let's say your extended left foot) and tighten the strap around the ball of your foot. The clasp should be on the bottom of your foot. Start by forming your leg and placing the strap on the floor alongside your left leg. Bend your left knee and grab the strap with your left hand. Raise your arm and place it behind your head, leaning back and bringing your right hand closer. Hold the strap with both hands and walk your hands down the strap towards your foot.