King Pigeon (prep)

How to

1. Begin in Downward Facing Dog, with hands shoulder-width apart and feet hip-width apart, pressing evenly into your palms and lifting your hips towards the ceiling.
2. Inhale and lift your right leg high behind you, keeping the hips level.
3. Exhale and bring your right knee forward, placing it behind your right wrist on the mat. Your right ankle should be near your left wrist, creating a gentle diagonal line with your shin.
4. Slide your left leg back, straightening it behind you and keeping your hips square to the front of the mat. Ensure the top of your left foot is resting on the ground.
5. Place your hands on either side of your hips, fingertips pressing into the mat to lift your chest. Engage your core and lengthen through your spine.
6. Inhale deeply, lifting your chest and gently gazing upwards, maintaining a slight backbend. Keep the shoulders relaxed and away from the ears.
7. Hold the position for 5-10 breaths, focusing on keeping the breath deep and even.
8. To exit, bring your hands back to the mat, tuck your back toes under, and gently lift back into Downward Facing Dog. Repeat on the other side.

Benefits

• Opens the hip joints, increasing flexibility and range of motion.
• Stretches the quadriceps and hip flexors, improving mobility and reducing tension.
• Promotes spinal flexibility through a gentle backbend, enhancing overall back health.
• Calms the mind and reduces stress, providing a grounding effect through focused breath and alignment.
• Strengthens the core muscles, supporting better posture and balance.