One-Legged King Pigeon Pose

Sanskrit

Eka Pada Rajakapotasana

Eka = one
Pada = leg
Raja = king
Kapota = pigeon
Asana = pose

Directions

1) Begin on all fours with knees directly below hips & hands slightly ahead of shoulders.  Slide right knee forward to back of right wrist; bring right foot to the front of left knee. Outside of right shin will rest on floor. Slowly slide left leg back, straightening knee & descending front of thigh to floor. Lower outside of right buttock to floor.  Position right heel just in front of left hip.

2) The right knee can angle slightly to right, outside the line of the hip. Exhale & lay torso down on inner right thigh for a few breaths.  Stretch arms forward.

3) Slide hands back toward front shin & push fingertips firmly to floor. Lift torso away from thigh. Lengthen lower back by pressing tailbone down & forward & lift pubis toward navel. Roll left hip point toward right heel & lengthen left front groin.

4)  Bring hands to top of pelvis. Push down. Against this pressure, lift lower rim of rib cage. Back ribs lift a little faster than front.

5) Stay for 60 seconds.

6) With hands back on floor slide left knee forward, exhale & lift up & back into Downward Facing Dog. Take a few breaths, drop the knees to all-fours on another exhalation & repeat with legs reversed.

Benefits

  • Deep stretch for hips
  • Stretches thighs, groins, psoas, abdomen, chest, shoulders and neck
  • Stimulates abdominal organs
  • Opens shoulders & chest

Precautions

  • Sacroiliac injury
  • Ankle injury
  • Knee injury
  • Tight hips or thighs

Modification

  • If you can’t descend the front leg hip to floor, place a folded blanket underneath the hip for support.

Variations 

  • Half Royal Pigeon Pose (Hold onto back foot)
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