King Pigeon Pose, or Raja Kapotasana, is an intermediate to advanced yoga pose that stretches the hip flexors, opens the chest, and deepens the backbend. It requires flexibility in the hips, quadriceps, and shoulders. Here’s how to practice King Pigeon Pose:

1. Start in a tabletop position on your hands and knees. Align your wrists under your shoulders and your knees under your hips.
2. Bring your right knee forward, placing it behind your right wrist. Your right foot should be positioned closer to your left hip.
3. Extend your left leg straight back, pointing your toes and keeping your hips squared to the front.
4. Walk your hands forward, lowering your upper body towards the mat. Place your forearms on the mat, parallel to each other.
5. As you exhale, lower your upper body further down, resting your forehead on the mat or a prop such as a block or cushion. This is called the Pigeon Pose variation.
6. If you feel comfortable and have the flexibility, you can progress into the King Pigeon variation by bending your left knee. Reach back with your left hand and grasp your left foot or ankle.
7. Once you have a firm grip on your foot or ankle, press your foot into your hand and lift your chest, deepening the backbend. Keep your right hip grounded and maintain equal weight distribution between both hips.
8. If you are able to go deeper into the pose, you can release your right forearm to the mat and bring your left hand to the mat or reach it overhead.
9. Hold the pose for several breaths, maintaining your breath and finding a comfortable stretch in your hip flexors and quadriceps. Keep your shoulders relaxed and your chest open.
10. To release the pose, slowly release your grip on your foot or ankle and come back to the Pigeon Pose variation. Press into your hands and lift your upper body back up. Slide your right knee back, returning to the tabletop position. Repeat on the other side.

Some key points to remember while practicing King Pigeon Pose:

• Warm up your body with gentle hip-opening exercises and stretches before attempting this pose.
• If you have any knee or hip injuries, modifications may be necessary. You can use props, such as blankets or blocks, for support or practice a modified version of the pose.
• Listen to your body and work within your range of motion. Avoid pushing yourself into pain or discomfort.
• Engage your core muscles to support your lower back and maintain stability in the pose.

Benefits of King Pigeon Pose include:

• Stretches the hip flexors, quadriceps, and glutes.
• Opens the chest and shoulders, improving posture.
• Increases flexibility and mobility in the hips and spine.
• Stimulates the abdominal organs and improves digestion.
• Calms the mind and releases tension in the body.

King Pigeon Pose requires patience, practice, and gradual progression. It’s important to approach this pose mindfully and with respect for your body’s limitations. If you’re new to this pose or have any concerns, it’s recommended to practice under the guidance of an experienced yoga teacher. Enjoy the deep stretch and release that King Pigeon Pose offers.