King Pigeon Workshop

Who this workshop recording is for:

This 60-minute workshop recording will walk you through a follow-along routine to work on the hip, back, and shoulder flexibility required for King Pigeon pose. Note: this is not a yoga-style class (although you may recognize several yoga poses in many of the drills!)

Prerequisites: None. This is an “all levels” workshop and variations of drills are offered for various flexibility levels

This 60-minute, follow-along workshop covers:

• A full-body warm up to prepare hips, back and shoulders

• Active flexibility exercises to strengthen and stretch:

  • Back extension (arching through the back)

  • Shoulder flexion (overhead shoulder reach)

  • Shoulder rotation to work towards being able to grab your foot and “flip your grip” (don’t worry - variations of drills are shown with a strap for folks with stiffer shoulders)

  • Hip extension (stretching the front of the back leg hip in pigeon to be able to sink the hips lower and bend the back knee)

  • Hip external rotation (stretching the glutes of the front leg for a more comfortable Pigeon)

Suggested props:

• Yoga blocks (or something to support your hands/hips as needed - practicing near a chair or the wall is often helpful if you don’t have blocks for your hands, and a pillow can be used to support your hips if you need a bolster for some of the exercises)

• A long strap - it can be stretchy like a Theraband or stiff like a yoga strap. A scarf or even pair of pants can be used as a “strap” if needed

Upon checkout, you will receive a PDF with a link to the workshop recording (Squarespace limits file upload sizes so I can’t actually upload the whole recording here). The recording is for your personal use only, not to be shared with others - thank you!