One legged pigeon King first pose is a very attractive but also very difficult pose.
It can almost improve the strength and flexibility of the whole body.
The Sanskrit name is “ekapada rajakapotasana”, which means one legged pigeon king.
This is a deep back bend and shoulder / chest open position, so it is important to warm up before entering.
Practicing pigeon king style has many advantages.
Mainly: improve the flexibility of shoulders and chest, stretch the whole lower body (such as gluteus maximus and quadriceps femoris) to stimulate abdominal organs, strengthen the back, open the sacrum and heart chakra, and four pigeon King warm-up postures are recommended below: 1.
Cobra cobra is an excellent posture to warm up the spine before entering deep backward bending.
Lie on your back, put your hands under your shoulders, close your elbows to your body, press the instep into the mat and activate your gluteal muscles, start lifting your chest, compact your hands and start straightening your arms.
Keep your shoulders away from your ears.
Hold 3 breaths and exit.
Repeat 5 times.
2.
The dog stretching pigeon King pose is a chest and shoulder open position, and the dog stretching pose is an excellent pose to warm up these areas, and can also enhance the flexibility of the spine.
Start with desktop.
Reach forward and make sure your hips are above your knees.
Place your forehead on the mat and begin to focus on relaxing your chest to the ground.
You can also put your chin on the ground and look forward.
Keep breathing 3-5 times and repeat 3 times.
3.
Low lunge variant when the hind foot is lifted in the pigeon king style, it will stretch quite violently through the rear quadriceps femoris.
Therefore, the low lunge and quadriceps stretch are the perfect warm-up posture.
Start with the desktop pose with your right foot between your hands.
Stretch the left hip flexor.
Try to keep your front knee above your ankle and breathe 3 times.
Then lift your back foot off the ground and point your toes to the sky.
Reach back with your right hand and grasp the outside of your foot.
Keep breathing 3-5 times and pull your feet close to your hips each time you exhale.
4.
To enter the pigeon king style, first practice the half pigeon style.
Start the downward dog pose, take a big step forward with the right foot, the right leg is close to the ground, the right lower leg is parallel to the hip, the neutral position of the hip is straight ahead, and straighten the left leg.
Bend your forearm.
If you want to go deeper, you can put your forehead on the ground and extend your arm forward.
Maintain 5-7 breaths.
Then practice on the other side.
The dove King starts with the half dove pose, placing the right hand in the center to maintain stability.
Lift the left (rear) foot with the toes pointing to the sky, extend the left hand behind, the thumb facing down, the little finger facing up, and the palm facing you.
Then grasp the outside of the raised foot and lift the elbow to the sky to ensure that the gluteal muscles are always activated to protect the lower back.
If the left elbow is facing up and feels stable, You can extend your right hand back.
The complete position is to grasp the hind foot with both hands.
Keep breathing a few times and Practice on the other side.
Yoga belt auxiliary practice method 1: make a ring on the yoga belt, then put it on the left foot and enter the semi pigeon pose.
Lift your left foot, extend your left hand behind you, and grasp the yoga belt.
Keep enough space between your hands and feet along the belt, lift your elbows, keep breathing for 3-5 times, and repeat step 6 for 5 times.
Move the yoga belt down a little for each practice to get close to your feet.
Method 2: repeat steps 1-6 of practice 1.
If you feel stable, start to extend your right hand back to grasp the yoga belt, keep your hands close to your feet along the yoga belt, keep breathing for 3-5 times, and then practice on the other side.
Conclusion: if you are just beginning to learn this posture, don’t rush into the full posture.
You can prepare yourself for this posture through cobra, dog stretch, low lunge and half leg pigeon.
Then practice step by step through the yoga belt…
