Vibe & Flex Yoga Challenge 11: Seated Arching Pigeon Pose

Jah Guide. Welcome to Day 11 of the Vibe & Flex Challenge. A challenge about your personal growth. Personal growth here is your mental, physical and spiritual journey to a better healthy you.

Yesterday’s pose, the Twisted Chair Pose, may have been a bit of a challenge for those of you who have or have had back issues. Today’s pose will give your body a rest but still help reduce pain associated with those same back issues.

arching pigeon

In Sanskrit, the Arching Pigeon Pose is called


  • stretches the groins, thighs, and abdomen
  • releaves pressure in the lower back and hips
  • relieves chest and shoulder tensions
  • helps regulate digestion
  • relieves stress, fatigue and anxiety

How To Arching Pigeon:

  1. You can start in transition from downward facing dog, or you can begin in table top pose on your hand and knees.
  2. Bring your right knee between your hands and place your right ankle near your left wrist.
  3. Extend your left leg straight back with your knee cap resting on the floor with the top of your foot.
  4. Lift your upper body upward pushing your finger tips into the floor. (You want to make sure to pull your tailbone back and down towards your ankles for the full stretch, if you can).
  5. Balancing your weight evenly between your hips, flex your right foot while also pressing down on all of your back toes into the floor.
  6. Lift your torso away from your thighs. (you want your sternum to lift towards the ceiling as much as you can. this will make it easier to try to grab your foot). Lengthen your lower back and press your tailbone downward.
  7. Bring your hands up and over your head pointing your fingertips to the ceiling  arching back as far as you can go.


  • Place a towel or yoga block under your front hip to release some of the pressure (make sure to keep your hips even, not doing so could cause injury).

Vibe Of The Day (#VOTD):

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