King Pigeon Pose anatomy
King Pigeon Pose · Eka Pada Rajakapotasana I · Tư thế vua bồ câu
King Pigeon Pose mainly works hamstrings (left), gluteus maximus (left), erector spinae, multifidus; it stretches gluteus maximus (right), piriformis (right), gluteus medius (right), iliopsoas (left); transversus abdominis, rotator cuff, biceps brachii stabilize.
Opening the 3D model…
From Pigeon, the right knee is bent in front and the left leg extends back. Bend the left knee, reach back with the left hand to hold the left foot, turn the elbow to point up, then bring both hands overhead to hold the foot, arching the upper back and taking the head back toward the foot. The front of the left hip and thigh, the abdomen, chest and shoulders stretch deeply while the back muscles and glutes support the arch. It requires very open hips, spine and shoulders and is best practiced with a teacher. Come out slowly: release the foot one hand at a time, lower the back leg, bring the trunk upright, then fold forward over the front leg.
Muscles in this pose
Working (contracting): Hamstrings (left), Gluteus maximus (left), Erector spinae, Multifidus, Deltoid, Serratus anterior
Stretching: Gluteus maximus (right), Piriformis (right), Gluteus medius (right), Iliopsoas (left), Quadriceps (left), Tibialis anterior (left), Rectus abdominis, Pectoralis major, Latissimus dorsi, Triceps brachii, Sternocleidomastoid
Stabilizing: Transversus abdominis, Rotator cuff, Biceps brachii
Why these muscles work or stretch
- Hamstrings · Working (contracting): With the glutes, extends the back hip
- Gluteus maximus · Working (contracting): Extends the back hip, keeping the thigh down
- Erector spinae · Working (contracting): Arches the spine and lifts the chest
- Deltoid · Working (contracting): Holds the elbows pointing up
- Serratus anterior · Working (contracting): Rotates the shoulder blades upward so the arms can reach overhead
- Gluteus maximus · Stretching: The front hip is flexed and turned out
- Iliopsoas · Stretching: The back hip extends deeply
- Quadriceps · Stretching: Deep stretch as the back knee bends with the hip extended; the rectus femoris stretches most; still presses the foot gently into the hands
- Tibialis anterior · Stretching: The back foot points, toes up
- Pectoralis major · Stretching: Stretched with the arms overhead
- Latissimus dorsi · Stretching: Stretched by the overhead arm position
- Triceps brachii · Stretching: Lengthened as the elbows bend behind the head
- Sternocleidomastoid · Stretching: Lengthened as the head drops back toward the foot
- Transversus abdominis · Stabilizing: Protects the lower back
- Rotator cuff · Stabilizing: Turns the arms out and steadies the shoulders with the elbows up
- Biceps brachii · Stabilizing: Keeps the hands holding the foot
Practice cues
- Keep the hips squared forward; don't let the left hip open out
- Lift the chest before arching; spread the bend along the spine
- Turn the elbows to point up; don't let the shoulders roll forward
- Take the head toward the foot gently; don't force the neck
Benefits
- May help improve flexibility in the hips, spine and shoulders
- Deeply stretches the back-leg hip flexors and quadriceps
- Stretches the glutes and outer hip of the front leg
Cautions / contraindications
- Avoid with a knee or hip injury, or sacroiliac joint pain
- Avoid with a back, disc, shoulder or neck injury
- Avoid during pregnancy
- Very advanced pose: practice only with a teacher, after a thorough warm-up
Easier variations
- Loop a strap around the back foot and hold it with both hands overhead
- Place a blanket under the front-leg hip to keep the hips level
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Kneeling Pigeon Pose Kapotasana
- Wild Thing Camatkarasana
- Wheel Pose (Upward Bow) Urdhva Dhanurasana
- Full Dancer Pose Natarajasana
- One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana
- Low Lunge Anjaneyasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)