Eka Pada Rajakapotasana, also known as One-Legged King Pigeon Pose, is a yoga asana that stretches the thighs, groins, and hip flexors, while opening the chest and shoulders. It is considered an intermediate to advanced level pose and is commonly practiced in various styles of yoga, including Hatha, Vinyasa, and Ashtanga. The name of this pose comes from the Sanskrit words eka (one), pada (leg), raja (king), and kapota (pigeon), which describes the posture of the body and the positioning of the legs and arms.
The pose is derived from the traditional pigeon pose, which has been a part of yoga practice for centuries. However, the one-legged variation with the backbend is a modern innovation.
How To Perform Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)?
Begin in a tabletop position with your wrists under your shoulders and your knees under your hips.
Slide your right knee forward towards your right wrist, with your shin at an angle to the left of your body. Your right foot should be close to your left hip.
Lengthen your left leg behind you, keeping your toes pointed, and ensure that your hips are squared to the front of your mat.
Inhale and lift your chest, then exhale and fold forward over your right leg. You can rest your forearms on the floor or come down onto your forehead.
Stay in this position for several deep breaths, then come up to release the pose.
Repeat on the other side.
Note: This pose requires a great deal of flexibility in the hips and legs, so take your time and listen to your body. You may need to use props, such as blankets or blocks, to help support your body in the pose.
Here's a modification for beginners:
Place a block under your right hip to help lift and support it as you move into the pose.
Keep your hands on the floor or on your hips instead of folding forward if you feel any discomfort or pain.
Work on increasing your flexibility over time to move deeper into the pose.
Modifications
Use a folded blanket or bolster under the hips to support the lower back or hips.
Place a block or blanket under the forehead to support the neck and head.
Use a strap to assist in reaching the back foot if flexibility is limited.
Practice a variation of the pose by keeping the back knee on the ground.
Benefits
Stretches the hips, thighs, groins, chest, and shoulders.
Improves spinal flexibility and posture.
Stimulates abdominal organs and aids in digestion.
Relieves stress and anxiety.
Can help to reduce sciatic pain.
Strengthens the back muscles and glutes.
Contraindications
Knee, hip, or back injury.
Recent surgery in the legs or hips.
Chronic pain or inflammation in the hips or lower back.
Pregnancy.
Chakras
This pose stimulates the Manipura (solar plexus) chakra, which is associated with personal power, self-esteem, and confidence.
Doshas
This pose is particularly beneficial for balancing the Pitta dosha, as it helps to release excess heat and tension in the body. It can also be beneficial for balancing Kapha, as it helps to stimulate digestion and increase energy levels.
History Of Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)
The history of Eka Pada Rajakapotasana, or One-Legged King Pigeon Pose, is not well-documented in traditional yoga texts. It is a relatively modern yoga pose that has gained popularity in the West in recent years. The pose is derived from the traditional pigeon pose, which has been a part of yoga practice for centuries. However, the one-legged variation with the backbend is a modern innovation.
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