King Pigeon Pose

Eka Pada Rajakapotasana

King Pigeon Pose, also known as Mermaid Pose or Eka Pada Rajakapotasana, is a popular yoga posture that combines deep hip opening and backbending.

Common Name: King Pigeon Pose or Mermaid Pose
Sanskrit Name: Eka Pada Rajakapotasana (Aye-kah PAH-dah rah-jah-kah-poh-TAHS-ah-nah)
Level: Advanced
Pose Type: Seated, Backbend
Target Areas: Hips, Spine, Shoulders, Chest, Glutes

King Pigeon Pose, also known as Eka Pada Rajakapotasana, is a challenging yet deeply rewarding yoga posture that has become increasingly popular in recent years. This pose requires a high level of flexibility and strength, particularly in the hips and back, and can provide a range of physical and mental benefits. King Pigeon Pose is particularly effective at opening up the hips, thighs, and chest, as well as improving posture and reducing stress and anxiety. However, this pose can be quite intense and is not recommended for beginners or those with injuries or chronic pain.

King Pigeon Pose Steps

Step 1

Start in Downward Facing Dog.

Step 2

On an inhale, sweep your right leg up and back (Three Legged Dog). On the exhale, step your right foot between your hands.

Step 3

Start to tiptoe your right foot over towards your left hand, and place the right shin down on the mat. Place your left leg all the way down on the mat, and square your hips down.

Step 4

The right leg can be bent deeply so that the foot comes towards to groin, or if you'd like a deeper stretch in the right hip, line your right shin up with the top of your mat. Keep the right foot flexed to protect the knee. Come up onto your fingertips (Pigeon Pose).

Step 5

Woman on table in king pigeon pose — King Pigeon Pose Advanced Variation

Place your right hand on your right thigh. Start to bend the left knee, drawing your heel towards your glute. Reach back with the left hand and grab the inside of the left foot.

Step 6

You can stay here, or to go deeper into the pose, you can start to wiggle your left foot along the inside of your forearm until it rests in the elbow crease.

Step 7

Sweep the right arm up, lengthen the spine. Bend the right arm and start to press the chest forward, bringing a gentle arch to the spine. Reach the right hand towards the left hand and clasp the hands or fingertips together. Press the left foot firmly into the elbow crease and continue pressing forward with the chest. Gaze softly forward or over your left shoulder. Continue rooting down in the hips, squaring them to the mat.

Step 8

To go into a deeper variation (King Pigeon), release the left foot from the elbow crease, turn your chest completely towards the top of your mat, and reach for the left foot with both hands behind your head, even reaching your left toes or heel towards the crown of your head depending on your flexibility.

Step 9

Release on an exhale, return to Downward Facing Dog and repeat on the other side.

Modifications

Before moving into the full pose, first spend time in Half Pigeon, Resting Pigeon, or Eye-of-the-Needle Pose to gain flexibility in the hips and groin.
If you have difficulty getting the outside of your front-leg hip to the floor, you can place a yoga block or folded blanket underneath the hip to support it.