King Pigeon Pose (Ekjakapotasana) Anatomy

By Tanmay Bhati -

King Pigeon Pose, known as Ekjakapotasana in Sanskrit, is a popular yoga asana that combines deep back bending with a balance of strength and flexibility. This posture is revered for its ability to stretch the entire front body while opening the shoulders, chest, hip flexors, and quadriceps. 

King Pigeon Pose (Ekjakapotasana) Anatomy


Anatomical Effects -

1. Spine - The primary focus of Ekjakapotasana is on the spine. As the practitioner arches backwards, the vertebral column experiences a deep extension, particularly in the thoracic and lumbar regions. This extension helps in relieving tension and compression along the spine, promoting spinal health and flexibility.


2. Hip Flexors and Quadriceps - The hip flexors and quadriceps are heavily engaged in King Pigeon Pose, especially in the front leg. The front thigh is stretched deeply, which can help alleviate tightness accumulated from prolonged sitting or physical activity. Moreover, this stretch improves hip flexibility and mobility, enhancing overall lower body function.


3. Chest and Shoulders - As the practitioner reaches back and clasps the foot or ankle with the hand, the chest and shoulders undergo a profound opening. This action stretches the pectoral muscles and anterior deltoids, counteracting the hunched posture often associated with modern lifestyles. Improved chest and shoulder mobility can alleviate shoulder tension and enhance breathing capacity.


Breathing and Awareness Patterns -

Practitioners are to focus on elongating the inhales and exhales, allowing the breath to guide them deeper into the stretch while maintaining a sense of ease and relaxation. Awareness is directed towards the sensations arising in the spine, hips, chest, and shoulders.


Duration -

The duration of holding King Pigeon Pose can vary depending on individual practice and comfort level. Beginners may start with 30 seconds to a minute on each side and gradually increase the duration as flexibility improves. Advanced practitioners may hold the pose for up to three minutes or longer, exploring deeper expressions of the posture. 


Pros and Cons -

Pros -

  1. Enhances spinal flexibility and mobility.
  2. Opens the chest and shoulders, improving posture.
  3. Stretches the hip flexors and quadriceps, reducing tightness.
  4. Promotes emotional release and mental focus through conscious breathing.
  5. Cultivates mindfulness and body awareness.


Cons -

  1. May be challenging for individuals with existing lower back or knee injuries.
  2. Requires sufficient warm-up and preparation to prevent strain.
  3. Overexertion or improper alignment can lead to discomfort or injury.


Counter Asana -

        To counterbalance the effects of King Pigeon Pose and release any accumulated tension, practitioners can incorporate counter asanas such as Child's Pose (Balasana), Downward-Facing Dog (Adho Mukha Svanasana), or a gentle supine twist.


        Preliminary studies suggest that regular practice of back bending poses like King Pigeon may contribute to improved spinal flexibility, and posture, and help in multiple back problems like sciatica, herniation etc.. Further research is warranted to explore the physiological and psychological benefits comprehensively.


- Tanmay Bhati

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