From the pigeon shape, the back knee bends and the foot is caught overhead with one or both hands, so the spine arches deeply while the front hip stays turned out and the back hip extends.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 to 5 breaths per side, once, after thorough backbend and hip preparation.
Deep low-back compression and twisting load on the front knee make this a poor choice with any back or knee history. Build it with a strap over many months.
Sources support the educational description; they do not establish that this exercise is suitable for you.
A direct source link has not yet been recorded for this existing entry.
No variation is labeled clinically validated.