Paul Zaichik – Easy Flexibility – King Pigeon Pose

Teacher

Paul Zaichik – Easy Flexibility – King Pigeon Pose

Paul Zaichik - Easy Flexibility - King Pigeon Pose

Did you ever try to reach back for your feet and feel stuck?

In the next series, we will help you.

One of the most commonly sought after stretches for yogis, dancers, and aerialists is to be able to reach your foot from behind, such as in a full Dancer’s Pose (Natarajasana or full King Pigeon Pose(Eka Pada Raja Kapatonasana).

These positions require incredible hip flexor, spine extension, and rotator-cuff muscle opening. To achieve these difficult positions, this article will concentrate on how to open up your back, shoulder, abdominal, and abdominal muscles. These positions can be beneficial for performers and those who are simply looking to push themselves physically.

The lower body can perform this action in many ways (standing, flips, upside-down, etc.).We’ll only focus on the actions in the back, shoulders and front. Let’s first break down the muscles used to achieve this position.

These are the muscles that stretch during these actions:

Download immediately Paul Zaichik – Easy Flexibility – King Pigeon Pose

Rectus Ambdominus

Psoas Major

Rhomboids

Pectoralis Major, and Minor

Triceps

Lattismus Dorsi

Posterior Deltoid

These are the contracting muscles

Spine extensors

Serratus Anterior

Trapezius

Infraspinatus

Teres Minor

Anterior and Mid deltoid (when entering the position).

Check out this anatomy video full Dancer’s Pose For a visual breakdown on each muscle involved in this situation, please visit:

Now, let’s break down the actions it takes to get into this position.

Your supporting leg should be placed on the ground or in half. Pigeon It is the most common). Keep it strong and grounded to ensure you do not lose your footing.

As you bend your back leg, bring the foot in towards the hip. At the same time, reach back with the other hand.

Place your hand so that it is in front of you “flip your grip” To bring your elbow upward, rotate your shoulder joint. You can hold your foot in either the inside or outside. One of the two options may be preferable to you. You can test both and decide which one works best for your needs.

Your chest should be open while you raise your elbow toward the heavens.

Reattach your other hand to your foot with the help of your fingers.-Place your first hand so that both of your hands can grasp the foot equally.

Take control of the situation and make sure you are clear.

This position is possible by starting with a back exercise. It will strengthen your back muscles, stretch the rectus arcus, obliques and psoas, and help you to maintain that strength. You must find the right balance between strength and flexibility to maintain Full Poses. Pigeon Pose.

You are probably all familiar with the Cobra stretch. However, we will use kinesiological principles to help it by using our Target system and Leverage system in the next exercise called “Perception”. This is how you can perform the exercise.

You can rest your head on your belly, or supine.

Now, lift your chest up off the ground to the cobra position. You will extend your arms out in front, and keep your chest open.

To get into the Leverage pose, twist to your right and look over your right shoulder. To twist as low as possible in your spine, look back at your shoulder.

Reverse your position so that you face the front. This is your Target. As you continue this exercise, it will continue to grow.

You can continue to the left. Next, you will come up higher in the center of your Target position.

Repeat this at least 5 times for each side

Rest in Child’s Pose when you’re done.

This exercise is shown in detail in the video below. The second exercise, which involves rotation of the spine, is what we are currently working on.

Not only do we need back stability and mobility, but our chest and shoulders must be open. Next week’s exercise will focus on the shoulders and help you to achieve the rotation action required for this posture. For maximum results, we will also discuss how to troubleshoot the exercise.

Download immediately Paul Zaichik – Easy Flexibility – King Pigeon Pose

Did you ever try to reach back for your feet and feel stuck?
In the next series, we will help you.
One of the most commonly sought after stretches for yogis, dancers, and aerialists is to be able to reach your foot from behind, such as in a full Dancer’s Pose (Natarajasana or full King Pigeon Pose(Eka Pada Raja Kapatonasana).
These positions require incredible hip flexor, spine extension, and rotator-cuff muscle opening. To achieve these difficult positions, this article will concentrate on how to open up your back, shoulder, abdominal, and abdominal muscles. These positions can be beneficial for performers and those who are simply looking to push themselves physically.
The lower body can perform this action in many ways (standing, flips, upside-down, etc.).We’ll only focus on the actions in the back, shoulders and front. Let’s first break down the muscles used to achieve this position.
These are the muscles that stretch during these actions:
Rectus Ambdominus
Psoas Major
Rhomboids
Pectoralis Major, and Minor
Triceps
Lattismus Dorsi
Posterior Deltoid
These are the contracting muscles
Spine extensors
Serratus Anterior
Trapezius
Infraspinatus
Teres Minor
Anterior and Mid deltoid (when entering the position).
Check out this anatomy video full Dancer’s Pose For a visual breakdown on each muscle involved in this situation, please visit:
Now, let’s break down the actions it takes to get into this position.
Your supporting leg should be placed on the ground or in half. Pigeon (most common), and you need to keep it strong and grounded so that you don’t fall over
As you bend your back leg, bring your foot in towards the hip. At the same time, reach back with the other hand.
Place your hand so that it is in front of you “flip your grip” To bring your elbow upward, rotate your shoulder joint. You can hold your foot in either the inside or outside. It is possible that you prefer one foot over another. If you do, you can try both and see which one works best for you.
Your chest should be open while you raise your elbow toward the heavens.
Reattach your other hand to your foot with the help of your fingers.-Place your first hand so that both of your hands can grasp the foot equally.
Take control of the situation and make sure you are clear.
We can begin with a back extension exercise to strengthen our back muscles and stretch the rectus arcus, obliques and psoas muscles in order to achieve this desired position. You must find the right balance between strength and flexibility to maintain Full Poses. Pigeon Pose.
You are probably all familiar with the Cobra stretch. However, we will use kinesiological principles to help it by using our Target system and Leverage system in this next exercise, ‘Perception’. This is how you can perform the exercise.
You can rest your head on your belly, or supine.
Now, lift your chest up off the ground to the cobra position. Your arms will be extended in front of your body, with your shoulders and chest open.
To get into the Leverage pose, turn to the left, looking over to your right shoulder. To twist as low as possible in your spine, look back at your shoulder.
Reverse your position so that you face the front. This is your Target. As you continue this exercise, it will continue to grow.
Continue to the left and reach the Target position in the middle.
Repeat this at least 5 times for each side
Rest in Child’s Pose when you’re done
This exercise is shown in detail in the video below. The second exercise is described in the video. It involves rotation of your spine.
We need to have stability and mobility in our backs, but also open our chests and shoulders. Next week, we will be doing a new exercise that targets the shoulders. This will help you achieve the rotation required by this position. For maximum results, we will also discuss how to troubleshoot the exercise.