Eka Pada Rajakapotasana 1 - One Legged King Pigeon Pose 1


Info


Eka Pada Rajakapotasana or One-Legged King Pigeon Pose is an asana that is performed in the seated position. It is a backbend that causes the chest to puff up, therefore making the practitioner resemble a pigeon. The meaning of 'Eka'; in Sanskrit is one, 'pada'; is leg or foot, and 'raja'; is king. The meaning of 'kapota'; is dove or pigeon.

 

Steps


  1. To begin this pose, you should first come to Adho Mukha Shvanasana (Downward Facing Dog). Then, bring your right knee forward so that it rests behind your right wrist., Next, bend your right knee and flatten it on the ground, such that your knee touches your right hand, and your toes touch your left hand. At the same time bring your left leg down on the ground.
  2. Let your lower back lengthen by bringing your tailbone forward and down so that your pubis is pulled toward your navel. The left side of your hip should come towards your right heel so that the left groin is stretched. 
  3. Bend your left knee and with your left hand and reach for your left foot. 
  4. Bring your head back till the sole of your feet touches the top of your head or is close to it. Remain in this position for a minute.

Tips


  1. During the initial stages, students are not able to hold onto the foot directly with their hands. To counter this problem, a good beginner';s tip forthis Pose is that you could make use of a strap to hold your foot. It can also be difficult at times to bring the outer part of the front-leg hip to the ground. To solve this problem you could use a blanket that is thickly folded under the hip to give support. You could also ask another person to help you lift your arms.

Don't(s)


  1. Avoid this pose if you are suffering from sacroiliac injury, ankle injury, knee injury, and tight thighs or hips.
  2. This backbend is quite an intense backbend and only experienced practitioners should attempt it.

Contradictions


Target Muscles


Additional Muscles