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One-Legged King Pigeon Pose
Also Known as Eka Pada Rajakapotasana
About the Pose
One-Legged King Pigeon pose is a seated type of asana. It is a slightly easy pose to perform, but certainly a part of advanced yoga classes.
Benefits of One-Legged King Pigeon pose/Eka Pada Rajakapotasana
* The pose helps you stretch your neck, chest and shoulders, abdomen, groins, thighs and psoas.
* The pose allows you to stimulate the organs of the abdominal region.
* The pose assists you in opening your chest and shoulders.
The pose also helps in the therapeutic treatment of the following:
* Urinary disorders
How to do One-Legged King Pigeon Pose or Eka Pada Rajakapotasana?
Step 1: Sit on the floor with both your feet in front of you.
Step 2: Place your right on the floor on the side and attempt to take your left leg towards the back. Take it to the half way point first.
Step 3: Simultaneously, bend your right leg at the knee and bring it towards your left side, balancing this move with your left hand.
Step 4: Square your hips and allow the weight of your body rest on the right thigh.
Step 5: Extend your back leg to its full stretch.
Step 6: With both your hands on the sides touching the floor, lift your torso into a stretched and vertical position.
Step 7: Hold the pose for about 30 seconds to a minute.
Step 8: Retrace your steps to come out. Repeat the pose with the other leg.
More about the pose
A word of caution! The One legged king pose or eka pada rajakapotasana is not to be performed if you are suffering from any of the following ailments/injuries:
* Ankle injury
* Knee injury
* Sacroiliac injury
* Tight hips or thighs
Tips for beginners
Beginner level yoga practitioners may find it difficult to hold on to the back of their foot with their hands. In order to achieve this they can make use of a strap with a buckle. They can wrap it around the ball of the foot. Ensure that the buckle is touching the sole of the foot. Bend your left leg at the knee once you have stretched the left leg towards the back. Swing your left arm over your head and attempt to grasp the strap. Attempt to hold the strap with the right hand as well. Slowly try to reach the sole of the foot.
Use of Props
The most difficult aspect of this pose is to press the outside of the extended leg's hip to the floor. This generally happens because of inflexible muscles. It can be done away with by placing a folded blanket underneath the edge of the hip. Alternatively, one can also place a sand bag.
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