King Pigeon PreparationNAVASANAKING PIGEON PREPARATION King Pigeon demands more than flexibility; it asks us to build carefully and deliberately. Progress comes not from leaping into the deepest version of the posture, but from cultivating strength, control, and...
King Pigeon Preparation
King Pigeon Preparation
NAVASANA
KING PIGEON PREPARATION
King Pigeon demands more than flexibility; it asks us to build carefully and deliberately. Progress comes not from leaping into the deepest version of the posture, but from cultivating strength, control, and awareness through smaller, intentional steps. This is where preparation becomes the key to sustainability, giving us the freedom to expand safely into the shape. Matt reminds us that when we take time to layer drills and explore smaller shapes first, we reduce the risk of strain and create safer biomechanics in our practice. Mastery isn’t about rushing, it’s impossible to bypass the process and expect sustainable results. The emphasis on preparation means we refine actions like scapular retraction, chest expansion, and hip mobility in progressive stages before attempting the full expression. With this approach, we not only protect our bodies from potential injury but also cultivate a deeper relationship with the pose itself. King Pigeon Preparation, then, becomes less about achievement and more about learning to honor the path toward mastery.
DEEP RELEASE
UNWIND NAGGING ACHES & PAINS
- 10 Chromatic Yoga practices with founder Matt Giordano
- Deep Unwinding of Unwanted Physical Patterns
- Release Most Common Aches and Pains
- Meticulously Crafted Experiences to Enhance Your Postural Practice
- All Levels Appropriate Full length 75 minute Classes
- Non-dogmatic, Anatomy informed Alignment
- The Perfect Blend of Knowledge and Practice
- A Heavy Emphasis on Technique for the Poses Everyone Expects You to Know but Non One Teaches
- 12 Continuing Education hours with Yoga Alliance and American Yoga Council
- 12 Accredited Practice Hours with the Chromatic School of Yoga
- Step-by-Step instruction for increased accessibility
- Sweat, Breath, Strengthen, Stretch and Feel Amazing!
A LITTLE CAMEL TO START
Matt begins by guiding us through a small Camel Pose variation to prime the spine and shoulders. With one hand behind the head, he emphasizes lifting the armpit up and back, while pressing the ribs forward to expand the chest. The opposite shoulder externally rotates to broaden the posture. These actions awaken the upper body and prepare us for the heart opening mechanics needed in King Pigeon. The focus here is not about depth but about refining direction: chest lifting forward and upward while maintaining stability in the shoulders. By starting with this accessible backbend, we set the stage for more demanding postures without overwhelming the body. Matt highlights that this is where we can feel the relationship between shoulder placement and spinal extension, an essential part of the groundwork for safely evolving toward King Pigeon.
WATCH THE VIDEO
KING PIGEON PREPARATION: ESTABLISH A BASE FOR SAFE EXECUTION
KING PIGEON UPPER BODY
From Camel, we transition into a chair-supported drill that isolates the upper body mechanics of King Pigeon. With elbows on a chair, Matt instructs us to suction the armpits upward against gravity rather than collapsing downward. This effort prevents dumping into the shoulders and instead strengthens the supporting muscles of the upper back. He encourages pressing the elbows down and slightly inward, which frees the shoulders and creates more chest space. Here, the layering principle is clear: by practicing the action of lifting while lowering the chest, we develop both strength and mobility. It’s a reminder that King Pigeon is not achieved by flexibility alone—stability and activation play equal roles. This focused drill helps us condition the body to maintain openness in the chest while keeping the shoulders safe, a critical piece in preventing injury as we progress further.
200 HOUR ONLINE TEACHER TRAINING
GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE
- Deepen your yoga practice
- Build confidence speaking in front of groups in person and online
- Learn foundational class structures and templates
- Learn techniques for a wide range of yoga postures
- Get certified and highly qualified to teach yoga
- Yoga Alliance Globally Recognized Certification Program
WHEEL AT THE WALL
Next, Matt brings us to the wall to explore a Wheel variation that reinforces scapular positioning. Starting like a Bridge, he moves onto the crown of the head before shifting the weight toward the wall. The key here is to keep the armpits pulled back as the chest presses forward, creating space in the shoulder joint. He emphasizes that even as the elbows begin to straighten, we must resist letting the armpits drive forward, which would compromise alignment. The wall offers a valuable checkpoint; it supports our chest expansion while reminding us to maintain the controlled shoulder actions that protect against compression. Matt stresses that drills like this can often feel more challenging than the full pose because they demand such precision. Yet, this challenge is exactly what conditions us for stability and confidence when approaching King Pigeon.
300 HOUR ONLINE TEACHER TRAINING
GET 500 HOUR CERTIFIED AS A MASTER TEACHER
Master your skill set as a teacher through refined techniques, anatomy, biomechanics, sequencing, philosophy, meditation techniques, theming, yoga business, and much more!
- Get 500 hour certified
- Learn anatomy, biomechanics, asana techniques
- Expand your teaching skills
- Masterful sequencing and verbal delivery
- Learn meditation and breathwork techniques
- Transformative tools: theming, dharma talks, satsang
VIRASANA VARIATION AS PREPARATION
Finally, Matt introduces a Virasana variation using a strap looped around the foot, offering another preparation pathway toward King Pigeon. This setup allows practitioners with different mobility ranges to access the shape safely while still working the essential actions. With the strap in place, he guides us to keep the elbows wide, the armpits pulling back, and the chest lifting forward. This mirrors the mechanics practiced earlier but adds the element of quadriceps lengthening and deeper backbend integration. By working within this supported variation, we refine the coordination needed for King Pigeon without forcing the body into positions it may not yet be ready for. Matt reminds us that preparation is not a detour but part of the destination. The layering of these drills strengthens our foundation so that when we do move into King Pigeon, we do so with integrity, awareness, and freedom.
In Matt’s upcoming online immersion called Deep Release this October, he will guide us through the intricacies of how to navigate pain and injury by ensuring that we more fully understand the biomechanics of our own bodies.
The 200 Hr. Teacher Training: Click Here to See the Next Start Date
The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date
Article by Trish Curling
Video Extracted From: Shoulder Mobility Immersion
ONLINE ANATOMY COURSE
- Accessible, exciting, and easy to learn
- Anatomy and biomechanics for yoga
- Appropriate for both teachers and students
- Learn joint alignment vs pose alignment
- Demystify yoga poses and transitions
- Release aches and pains
- Learn how to avoid common injuries
- Caters to all levels with modifications and props
- 20 hours Continued Education Credits with Yoga Alliance
- 20 hours toward Chromatic Yoga Certification and 300 Hour
- Lifetime access
Continue Learning
King Pigeon Preparation
read more
Boat Pose
Boat PoseNAVASANABOAT POSE Our bodies are intelligent and adaptive, often finding ways to compensate when certain muscles are underused. Over time, these patterns can create imbalances, leaving some muscles overdeveloped and others neglected. In yoga, one area often...
Scorpion Pose Evolution
Scorpion Pose EvolutionVRISCHIKASANASCORPION POSE EVOLUTION Scorpion Pose, whether practiced in Pincha Mayurasana or in a handstand, blends a backbend with inversion control. It calls for deep opening through the front body, from rib cage to hip flexors and...
Side Crow Strategy
Side Crow StrategyPARSVA BAKASANASIDE CROW STRATEGY When we step onto the yoga mat with a strategy, we open ourselves up to a practice that’s both intelligent and transformational. Side Crow is one of those postures that calls for a clear plan, one that breaks down...
Build Towards A Bind
Build Towards A BindMOBILITYBUILD TOWARDS A BIND I remember watching a clip on Matt’s Instagram years ago, breaking down how to achieve the bind in Side Angle. At the time, I was chasing the bind the only way I knew how—by trying to get “more open.” I thought the key...
Strong Hands For Handstand
Strong Hands For HandstandSTABILITYSTRONG HANDS FOR HANDSTAND When it comes to building strength for handstand, it starts at the base: our hands. Developing strong hands means targeting the wrist flexors, the very muscles that help create a trustworthy foundation....
THE FREE TECHNIQUE PACK
When You Subscribe, You Will Get Instant Access to
- the Technique Pack: 15 yoga pose breakdowns
- exclusive online course discounts
- exclusive blogs and videos
