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A deep, expressive backbend and hip opener that symbolizes the grace and poise of a king pigeon. It requires significant flexibility in the hips, psoas, shoulders, and spine, offering a powerful opening for the heart and throat.
From Half Pigeon, bend the back knee and reach back for the foot.
Lift the chest and arch the spine, bringing the head back toward the foot.
Maintain square hips and a grounded foundation.
Ensure the front shin and outer thigh are grounded and stable.
Press the top of the back knee into the mat to find lift.
Square the hips toward the front of the mat.
Lift through the sternum to create space in the lower back before arching.
Rotate the elbows inward and upward if grabbing the foot with both hands.
Deeply stretches the hip flexors, psoas, and quadriceps of the back leg.
Opens the chest, shoulders, and throat.
Increases spinal flexibility and stimulates the thyroid gland.
Promotes emotional release and heart-opening.
Builds confidence and a sense of expansive grace.
Loop a strap around the back foot to bridge the gap if the hands cannot yet reach the foot comfortably, maintaining integrity in the backbend.
Place a block under the hip of the front leg if it remains lifted, ensuring the pelvis stays level and square.
Stand behind the student. Place hands on the front of their shoulders or upper chest, gently guiding the heart upward and backward.
Communicate clearly and ensure the student's lower back feels safe and supported.
Gently guide the student's back foot toward their hand or help them secure a strap, ensuring the knee stays aligned.
Do not force the foot toward the head; respect the student's range of motion.
Grab your foot and bend back.
Reach back with intention, creating a majestic arc from the grounded knee through the crown of the head, opening the heart space completely.