Eka Pada Rajakapotasana - One-Legged King Pigeon Pose
Featuring Emily in Pigeon
Graduated from YTT Spring 2023
(EKK-uh PAHD-uh RAH-juh-KA-poh-TAHS-uh-nuh)
For an ultimate hip opener, heart opener and back bend all in one, One Legged Pigeon King poses can offer many benefits for both the body and mind. Practice with ease and grace as you first get the hip opening qualities, then the heart opener as you reach back for your bent knee and then finally for the back bend as you continue to rise into the fullest expression.
Benefits
Increases external range of motion of femur in hip socket
Lengthens hip flexors
Prepares body for backbends
Prepares body for seated postures such as Padmasana (Lotus Pose)
Directions
From Downward Facing Dog, shift your weight into your left leg and lift your right foot drawing the right
knee into the chest placing it on the floor just behind and slightly to the left of your right wrist, with
your shin on a diagonal and your right heel pointing toward your left frontal hipbone.
Establish a neutral left leg by tucking your left toes under and straightening your left leg so that the
thigh and knee comes off the floor.
From here gently bend your left leg and grab a hold of your left ankle.
Try to keep your hips drawing forward, lifting straight forward through your heart center.
Stay for 3-5 breaths and then gently bring yourself back to Downdog switching sides.
Modifications
Use blankets/blocks/bolster to help maintain alignment
Use a strap to place around your back lifted leg to assist with the backbend
Lie on back, bring legs into the chest, cross right ankle over left thigh and interlace hands behind left
thigh or use a strap. Draw left leg towards chest without lifting head or rounded the shoulders.
Practice our pose of the month with us in your next Studio or Virtual class.
