One Legged King Pigeon Pose (Eka Pada Rajakapotasana) – Learn This Pose In 3 Steps | Yoga With Nutan

Updated: Nov 30, 2021

ONE LEGGED KING PIGEON POSE

Sanskrit Name – Eka Pada Rajakapotasana

Sanskrit Name Meaning – Eka – One, Pada - Foot, Raja – King, Kapota – Pigeon, Asana - Pose

Type of Asana – Seated Backbend Yoga Pose

Target Areas – Lower Body


WHAT IS ONE LEGGED KING PIGEON POSE (EKA PADA RAJAKAPOTASANA)?

One Legged King Pigeon Pose (Eka Pada Rajakapotasana) is a seated backbend Yoga pose that stretches your hip flexors, strengthens your core and back muscles, and boosts your energy.


DO NOT PRACTICE ONE LEGGED KING PIGEON POSE (EKA PADA RAJAKAPOTASANA) IF:

  1. You have a back injury

  2. You’ve recently had surgery

BENEFITS OF ONE LEGGED KING PIGEON POSE (EKA PADA RAJAKAPOTASANA)

  1. Stretches your hip flexors

  2. Boosts energy

  3. Strengthens your core and back muscles

HOW TO PRACTICE ONE LEGGED KING PIGEON POSE (EKA PADA RAJAKAPOTASANA) IN 3 EASY STEPS

  1. Start in Staff Pose (Dandasana). Bend your right knee and place your foot on the floor in front of your right sitting bone. Stretch your left leg out as far as you comfortably can behind you.

  2. Bend your left knee and balance on your right foot and left knee. Inhale, lift your right arm up and grab your left foot with your right hand. Do the same on the other side. Grab your left foot with your left hand. Lift your chest and drop your head backwards towards your left foot.

  3. Stay in this pose for as long as you feel comfortable. To exit the pose, exhale, release your left foot and allow it to touch he ground. Repeat on the other side.

ONE LEGGED KING PIGEON POSE (EKA PADA RAJAKAPOTASANA) VARIATION – USE A BLOCK, STRAP & CHAIR

Practice this asana using a chair, block and strap to help improve your balance and flexibility.


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 - Paschimottanasana

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