One-Legged King Pigeon Pose II (Sanskrit: Eka Pāda Rājakapotāsana II / एक पाद राजकपोतासन II )
Eka Pada Rajakapotasana II (Eka Pāda Rājakapotāsana II) 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. In this variation the front leg is bent in a way that the sole of the foot and the heel rests flat on the floor, unlike Eka Pada Rajakapotasana I, in which the front foot is placed in such a way that the heel lightly touches the groin area.
Instructions for Doing One-Legged King Pigeon Pose II
- 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 the sole and the heel of the foot flat on the floor so that the shin stands perpendicular on the floor. In this position your calf will be in contact with the back side of your right thigh. Also, your right heel should lightly touch the perineum area.
- Stretch your left leg back by resting the entire length of the leg on the floor.
- Now, bend your left leg at the knee so that your left shin becomes perpendicular to the floor. Here, you’ll be balancing your body on your right leg and left knee. You can push your right knee forward to maintain balance. Your right shin will be at a 40-degree angle to the floor.
- Exhale, and lift your right arm over your head and hold your left foot with your right hand. Take a few breaths here and find your balance in this position.
- Again exhale and take your left arm over your head to catch your left foot (same foot) with your left hand this time. Ideally, your head should be rested on your left foot’s sole.
- Push your chest forward and stay in this pose for about 10-15 seconds, breathing normally, without any jerks. 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 groin area and you’ll be stretching back your right leg, extending your right foot over your head. Hold for another 10-15 seconds and then release the asana to relax completely.
Benefits of Doing the Eka Pada Rajakapotasana II
- This asana stretches and tones your chest, abdomen, neck, spine, psoas and piriformis muscles, thighs, glutes, and groin area.
- It is a powerful asana for your digestive system.
- Eka Pada Rajakapotasana 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.