2100-Asanas_-The-Complete-Yoga-Poses-Daniel-Lacerda

KING PIGEON POSE: GRABBING ONTO THE KNEES
King Pigeon Pose
Raja Kapotasana
(RAH-juh kuh-po-TAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
How to Perform the Pose:
1. Begin by lying flat on your stomach with your legs straight out behind you. Engage your mula
bandha, uddhiyana bandha, and ujjayi breathing.
2. Exhale and bring your forearms to the floor with your shoulders on top of your elbows. Inhale,
lengthen your neck, roll your shoulder blades down, and feel the backbend in your upper back.
3. On the next exhale, press strongly into your hands and straighten your arms. Walk your hands as
close as you can toward you.
4. Exhale and bend both your knees, reaching your feet toward your head.
5. Inhale and shift your weight to your left hand. Exhale, bring your right arm behind you, and grab
onto your right knee. On the next exhale, bring your left arm behind you and grab onto your left
knee.
6. Exhale as you push through your chest, keeping the backbend in the upper back and pressing your
feet to the crown of your head (Pose #1).
7. To deepen the pose, exhale and bring your feet to your shoulders (Pose #2).
8. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the
stretch.
9. Inhale as you release the pose, letting go of your knees. Bring your hands to the front and lower
your chest and feet to the floor.
Modification: grabbing onto the knees
1. feet to the head
2. feet to the shoulders
raja = king, royal
kapota = pigeon