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Posted By Sport&Health on Jul 16, 2018 10:41:35 AM

A Non-Yogi Guide to the One-Legged King Pigeon Yoga Pose

one legged king pigeon pose

The first time I was introduced to yoga was in my high school gym class. I honestly thought it was “cheating”. I didn’t think there were real benefits or any real challenge to achieving the poses. And of course, three seconds into my first yoga pose, I immediately changed my mind.

Since then, I’ve incorporated yoga into my morning routine. I just can’t start my day without my yoga routine! There’s one specific pose that I’ve been working on and it has become a favorite: the One-Legged King Pigeon pose.

You’d think it’s just a funny-looking leg stretch, but it actually stretches the thighs, groins, and abdomen. You can even feel it in certain leg and hip muscles. So, how does one achieve such a stretch? Let me tell you. And remember, before every movement, pause and breathe. Really try to feel the stretch.

First, start on your hands and knees, with your knees and hips aligning and your hands a little ahead of your shoulders. Slide your right knee forward and at the same time twist your shin so it’s facing your left hand. Your right foot should be close to your left knee and the right side of your shin should be flat on the floor. Slide the left leg straight back until your toes, shin and quad touches the floor. Lower your right-most glute to the floor. Your right foot should be in front of your left hip.

Breathe out and push your torso down against the right inner thigh. Stretch your arms forward. Then, reach your hands towards the front shin and push hard against the floor with your fingertips. Lift your torso away from your thigh, press your tailbone down and forward to elongate the lower back. Meanwhile, lift your pubis toward your navel. Now point your left hip towards your right heel.

Next, push down on the top rim of your pelvis with your hands and lift the lower rim of your rib cage. Drop your head back and push the top of your chest upward to lift.

Breathe through at least one minute while holding the pose. Then slowly move back to all fours. Repeat the step but with the left leg to complete the stretch. Over time you’ll be able to go deeper into the stretches of this pose.

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