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King Pigeon Pose Rajakapotasana

1 min
35 points
5 kcal
Seated Poses
Static
King Pigeon Pose
hourglass-icon 1 min
asana miniature
00:50
Music
  • Instructor’s Voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Benefits

  • Improves back flexibility
  • Strengthens the back muscles
  • Strengthens the thigh muscles
  • Improves posture awareness
  • Strengthens the gluteal muscles
  • Relaxes the abdominal muscles

Contraindications

Pregnancy
Spinal injuries

Technique

Lie on your stomach and bend your knees. Press through your hands to lift your torso and reach your head toward your feet. Arch gently without straining your lower back and breathe freely. Release your legs, move your hips back and sit on your heels with a tall back.

Upload date:2026-10-09T17:28:55+00:00

If It’s Difficult

1
Lengthen through the crown of your head before arching back. Come out of the pose if your knee hurts.

Where It Appears

Yoga
Challenges

King Pigeon Pose appears 20 time in yoga classes

Topic Title Time
Energy
Lift Your Spirits 60 min
60 min
Energy
Lift Your Spirits 90 min
90 min
Digestion
Yoga for the Liver 90 min
90 min
Digestion
Healthy Digestion 25 min
25 min
Digestion
Healthy Digestion 30 min
30 min
Digestion
Healthy Digestion 45 min
45 min
Digestion
Healthy Digestion 60 min
60 min
Digestion
Healthy Digestion 90 min
90 min
Sports
Yoga for Snowboarders 30 min
30 min
Sports
Yoga for Snowboarders 45 min
45 min
Sports
Yoga for Snowboarders 60 min
60 min
Sports
Yoga for Snowboarders 90 min
90 min
Lungs
Yoga for Lung Health 60 min
60 min
Lungs
Yoga for Lung Health 90 min
90 min
Blood pressure
Yoga for High Blood Pressure 30 min
30 min
Blood pressure
Yoga for High Blood Pressure 45 min
45 min
Blood pressure
Yoga for High Blood Pressure 60 min
60 min
Blood pressure
Yoga for High Blood Pressure 90 min
90 min
Energy
Longer-Lasting Pleasure 60 min
60 min
Back
Yoga for Hyperkyphosis 60 min
60 min

King Pigeon Pose appears 19 time in challenges

Topic Title Duration Day
Whole body
Flexible Body 4 wk
Day: 11, 27
4 wk 11, 27
Sleep
Healthy Sleep 4 wk
Day: 7, 11
4 wk 7, 11
Weight loss
Weight Loss 2 wk
Day: 14
2 wk 14
Health
Strengthen Your Immunity 2 wk
Day: 5
2 wk 5
Health
Strengthen Your Immunity 3 wk
Day: 12
3 wk 12
Whole body
Static Practice 2 wk
Day: 7, 9
2 wk 7, 9
Men's health
Prolong Sexual Pleasure 12 wk
Day: 53
12 wk 53
Health
Healthy Heart 4 wk
Day: 4, 26
4 wk 4, 26
Whole body
Advanced Yoga 3 wk
Day: 5
3 wk 5
Whole body
Advanced Yoga 4 wk
Day: 6
4 wk 6
Women's health
Postpartum Recovery 3 wk
Day: 16
3 wk 16
Whole body
Beautiful Bust 4 wk
Day: 8
4 wk 8
Back
Atlas Stands Tall 1 wk
Day: 1
1 wk 1
Back
Atlas Stands Tall 2 wk
Day: 1, 9
2 wk 1, 9
Back
Atlas Stands Tall 3 wk
Day: 1, 9
3 wk 1, 9
Back
Atlas Stands Tall 4 wk
Day: 1, 9
4 wk 1, 9
Whole body
Flexibility Whisperer 2 wk
Day: 13
2 wk 13
Whole body
Flexibility Whisperer 3 wk
Day: 13
3 wk 13
Whole body
Flexibility Whisperer 4 wk
Day: 13
4 wk 13

Exercise Details

Category
Seated Poses
Movement type
Static
Difficulty
For advanced practitioners
Duration
1 minute
Energy expenditure
5 kcal
Popularity
352 of 442

Where It Appears

Yoga
Challenges

King Pigeon Pose appears 20 time in yoga classes

Class Duration
Lift Your Spirits 60 min
Lift Your Spirits 90 min
Yoga for the Liver 90 min
Healthy Digestion 25 min
Healthy Digestion 30 min
Healthy Digestion 45 min
Healthy Digestion 60 min
Healthy Digestion 90 min
Yoga for Snowboarders 30 min
Yoga for Snowboarders 45 min
Yoga for Snowboarders 60 min
Yoga for Snowboarders 90 min
Yoga for Lung Health 60 min
Yoga for Lung Health 90 min
Yoga for High Blood Pressure 30 min
Yoga for High Blood Pressure 45 min
Yoga for High Blood Pressure 60 min
Yoga for High Blood Pressure 90 min
Longer-Lasting Pleasure 60 min
Yoga for Hyperkyphosis 60 min

King Pigeon Pose appears 19 time in challenges

Topic Title Duration Day
Whole body
Flexible Body 4 wk
Day: 11, 27
4 wk 11, 27
Sleep
Healthy Sleep 4 wk
Day: 7, 11
4 wk 7, 11
Weight loss
Weight Loss 2 wk
Day: 14
2 wk 14
Health
Strengthen Your Immunity 2 wk
Day: 5
2 wk 5
Health
Strengthen Your Immunity 3 wk
Day: 12
3 wk 12
Whole body
Static Practice 2 wk
Day: 7, 9
2 wk 7, 9
Men's health
Prolong Sexual Pleasure 12 wk
Day: 53
12 wk 53
Health
Healthy Heart 4 wk
Day: 4, 26
4 wk 4, 26
Whole body
Advanced Yoga 3 wk
Day: 5
3 wk 5
Whole body
Advanced Yoga 4 wk
Day: 6
4 wk 6
Women's health
Postpartum Recovery 3 wk
Day: 16
3 wk 16
Whole body
Beautiful Bust 4 wk
Day: 8
4 wk 8
Back
Atlas Stands Tall 1 wk
Day: 1
1 wk 1
Back
Atlas Stands Tall 2 wk
Day: 1, 9
2 wk 1, 9
Back
Atlas Stands Tall 3 wk
Day: 1, 9
3 wk 1, 9
Back
Atlas Stands Tall 4 wk
Day: 1, 9
4 wk 1, 9
Whole body
Flexibility Whisperer 2 wk
Day: 13
2 wk 13
Whole body
Flexibility Whisperer 3 wk
Day: 13
3 wk 13
Whole body
Flexibility Whisperer 4 wk
Day: 13
4 wk 13

Reward

Flexibility
10
Endurance
5
Focus
4
Strength
4
Mobility
8
Balance
4
Урок 246 ( King Pigeon Pose )

1 / 1 асан
asana
00:50
Detailed Voice Instructions
Music
  • Instructor’s Voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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King Pigeon Pose: Video & Guide | Unagrande

Exercise Details
Technique

King Pigeon Pose: lift your chest from a prone position and bend your knees, keeping the backbend comfortable.

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