Working up to King Pigeon: Sequence for 75min Vinyasa practice

King Pigeon is one of the most revered poses in yoga. It’s picturesque, dynamic, and feels so much openness and depth. But it’s also a pose where many people rush into just to be able to grab the foot by collapsing into their lower back and wreck themselves later on. We want to approach this slowly, with strong foundation and great balance of Sthira and Sukkha. I used classical sun salutations instead of regular Sun A or B because classical sun salutations include great hip flexor stretches in lunges.

  • Balasana (child’s pose)
  • Cat/Cow
  • Knee-to-nose kick
  • Classical Sun Salutation x 2-3
  • Parivrtta Utkatasana (prayer (or chair) twist)
  • Utthita Hasta Padangusthasana (hand to big toe pose)
  • Vrksasana (tree)
  • Salabhasana (locust)
  • Dhanurasana (bow)
  • Dhanurasana variation (hip flexor stretch by bringing the foot closer to hips and the floor)
  • Eka Pada Rajakapotasana (pigeon)
  • Eka Pada Rajakapotasana (king pigeon (or variation)- I did this a few times in different variations)
  • Marichyasana C (single leg seated twist)
  • Janu Sirsasana (single leg forwardbend)
  • Setu Bandha Sarvangasana (bridge)
  • Supta Baddha Konasana (reclined butterfly pose)
  • Lying Twist
  • Savasana

Repetitive motor learning is a style of teaching for adults. It’s how most adults learn something, by doing something in progress, over and over. When you are practicing or teaching something a little more “advanced,” I find it very helpful to approach it this way.

About the author: Tomomi Becot

Tomomi is the owner of Flying Elephant Yoga in Pulau Weh, Sumatra, Indonesia. She started practicing yoga when she first moved to Canada as a teenager in 2000. She then became a certified yoga teacher in 2008 and has been an integral part of extensive yoga teacher training programs both at a 200hr and 500hr level. After teaching and traveling in North America, Mexico, Australia, and Bali, Indonesia, she established her own independent yoga school in 2014. Her classes are based on vinyasa or flow mixed with her own personality and experience, and various styles of yoga she studied along her journey. With the background of vinyasa, power vinyasa, yin, pre- and post-natal yoga, she encourages her students to observe their minds while nurturing their own individuality. Her classes are about honoring both the traditional and the modern, physical and mental aspects of yoga.