How to Do One Legged King Pigeon Pose (Eka Pada Rajakapotasana): Step by Step Guide for Beginners

What Is One Legged King Pigeon Pose (Eka Pada Rajakapotasana)?
One Legged King Pigeon Pose is known in Sanskrit as Eka Pada Rajakapotasana, from eka meaning one, pada meaning foot, raja meaning king and kapota meaning pigeon. It is a seated backbend that combines hip extension with spinal lift and balance.

This pose places a strong stretch through the hip flexors of the back leg while requiring stability through the pelvis, core and spine. It is usually practised after preparatory hip openers and backbends and should be approached gradually.

When You Should Avoid This Pose
Avoid One Legged King Pigeon Pose if you have a back injury or have recently had surgery. This pose should also be avoided if deep hip extension causes discomfort. If there is pressure in the lower back or knees, come out of the posture.

How to Do One Legged King Pigeon Pose in 3 Easy Steps

1. Set up the legs.
Begin in Staff Pose. Bend your right knee and place the right foot on the floor in front of the right sitting bone. Extend the left leg back behind you, keeping the hips level and supported.

2. Lift into the backbend.
Bend the left knee and ground through the right foot and left knee. Inhale and lift the chest. Reach the right arm overhead and take hold of the left foot, then reach the left arm back to hold the foot if comfortable.

3. Hold and release.
Lift the chest and allow the head to move gently back without compressing the neck. Hold for a few steady breaths. To exit, release the foot, lower the leg and return to a neutral position before repeating on the other side.

Variation: One Legged King Pigeon Pose using support
Use a block under the hips, a strap around the lifted foot or a chair for balance. These supports reduce strain and allow better control.

Common Questions

Is One Legged King Pigeon Pose suitable for beginners?
This is an advanced pose. Beginners should practise preparatory hip openers and backbends first.

What areas of the body does this pose work?
It stretches the hip flexors and thighs while strengthening the back and core.

How long should One Legged King Pigeon Pose be held?
Hold for 5 to 10 breaths, focusing on steady alignment rather than depth.

Do both arms need to hold the foot?
No. One hand or a strap can be used to reduce intensity.

Preparatory Poses

• Cobra Pose, Bhujangasana
• Bow Pose, Dhanurasana
• Bridge Pose, Setu Bandha Sarvangasana

Follow Up Poses

• Downward Facing Dog Pose, Adho Mukha Svanasana
• Child’s Pose, Balasana
• Seated Forward Bend Pose, Paschimottanasana