One-Legged King Pigeon Pose I (Sanskrit: Eka Pāda Rājakapotāsana I / एक पाद राजकपोतासन I)
Eka Pada Rajakapotasana I (Eka Pāda Rājakapotāsana I) is an intense hip-opener which works on increasing our flexibility while allowing us to comfortably carry out a range of movements involving our hip joints, which otherwise would have required a substantial amount of preparation in the form of strength training. When we get into this asana, our chest is pushed forward resembling the chest of a pouter pigeon, hence the name – Eka Pada Rajakapotasana I (‘Eka Pada’ means one-legged).
Instructions for Doing the One-Legged King Pigeon Pose I
- Start by sitting in the Dandasana (Daṇḍāsana) position. Sit on the floor with your legs stretched out in front of you. Place your palms on the floor beside your hips with your fingers pointing towards your feet. Keep your arms straight, lock your elbows, and keep your spine upright and erect.
- Bend your right knee and place your right foot on the floor with your right heel touching your left groin. Make sure your right knee is rested on the floor.
- Now, pull your left leg back and rest its entire length on the floor. The front portion of your left thigh, your left knee, shin, and the upper section of the toes should touch the floor properly.
- Push your chest forward and place your palms on your waist. Stretch your neck and throw your head back (as far back as it’s possible for you). Take a few breaths here and find your balance.
- Now, place your hands in front of you on the floor and bend your left knee to lift up the left foot, pulling it towards your head. Make sure your left leg from your knee to the ankle is perpendicular to the floor. Constrict your left thigh’s muscles to achieve this.
- Exhale and take your right arm over your head and clasp your left foot with your right hand. Take a few more breaths here. Then, with an exhalation, catch your left foot with your left hand. Rest your head against your left foot.
- Expand your chest forward and move the hands further down. Hold your ankles and lower your head further so that your upper lip comes in contact with your left heel. Hold this position for about 10 seconds, breathing normally. It’s okay if your breath becomes a little faster than normal, but don’t do it on purpose.
- To release the pose, release the grip on your left ankle first and then place your palms on the floor one by one. Straighten your left leg and come back to step 1’s position.
- Repeat all the steps with your other leg now. This time, your left leg will touch your right groin and stretch back your right leg, extending your right foot over your head. Hold for another 10 seconds and then release the asana to relax completely.
Benefits of Doing the Eka Pada Rajakapotasana I
- This asana stretches and tones your chest, neck, shoulders, arms, spine, psoas and piriformis muscles, thighs, abdomen, glutes, and groin area.
- It is a powerful asana for your digestive system.
- Eka Pada Rajakapotasana I stimulates your vital organs as well, enhancing the function of your heart, lungs, liver, stomach, and kidneys.
- It helps you battle anxiety and depression as it relaxes your body deeply once you become comfortable holding the final posture.
- This asana helps you correct your body language and improves your sense of alignment and balance.
- It helps you relieve sciatic pain and cures reproductive and urinary disorders.
Precautions
- Do not practice this asana if you have an ankle, hip, spinal, knee, or sacroiliac injury or in case you have extremely tight hips or thighs.
- Also, if you have osteoporosis, avoid this pose or practice under the guidance of an expert yoga teacher.