One Footed King Pigeon Flexibility Plan mUvBand

One Footed King Pigeon Flexibility Plan mUvBand


Part one of the mUvmethod Flexibility Series, a program of 5 modules designed to specifically target and improve the foundational components of any dancers flexibility and mobility strength.

This Ebook: covers 30 major muscles, will improve multiple core dance functions and provides easy access to practice anywhere.



This plan will take you through a variety of postures and stretches that lead up to One Footed King Pigeon, Eka Pada Raja Kapotasana. The main focus of the postures in this plan are to stretch the many muscles and surrounding fascia of the hips and low back. This increases hip flexibility, range of motion, turnout and decreases hip and low back pain associated with imbalances in the surrounding musculature of the hips.

This plan will improve spinal extension while stretching the musculature of the chest, shoulders, upper and mid back, hip flexors and quads.

Target Muscles Stretched:

Hip Flexors

  • Psoas Major
  • Iliacus
  • Rectus Femoris
  • Sartorius
  • Tensor Fasciae Latae


  • Pectineus
  • Adductor Brevis
  • Adductor Longus
  • Adductor Magnus

Six Deep Lateral Rotators

  • Piriformis
  • Gemellus Superior
  • Obturator Internus
  • Gemellus Inferior
  • Obturator Externus
  • Quadratus Femoris

Outer Hip and Hip Extensors

  • Gluteus Minimus
  • Gluteus Medius
  • Gluteus Maximus
  • Hamstrings (Semimembranosus, Semitendinosus, Biceps Femoris)

Shoulder Girdle and Front Body

  • Internal Obliques
  • External Obliques
  • Rectus Abdominis
  • Latissimus Dorsi
  • Teres Major
  • Triceps
  • Pectoralis Major
  • Anterior Deltoid
  • Posterior Deltoid
  • Rhomboids
  • Levator Scapulae

Props You Will Need for This Program:

  • A Yoga Mat
  • Flexibility Straps





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