Eka Pada Rajakapotasana or king pigeon pose

Eka Pada Rajakapotasana or pigeon pose

Eka Pada Rajakapotasana or pigeon pose 

What's up, guys? Today we are going to practice the king pigeon pose also known as an Eka Pada Rajakapotasana the one-legged king pigeon pose. We'll be practicing a basic variation and a little more challenging one. I'll be sharing with you the pause and then breaking it down for you step by step.
 But first, a few precautions if you had knee injuries or any complaints or injuries in the lower back only practice under guided supervision. So we're going to do a few quick movements poses to warm up these places, so we'll come to the butterfly and gently flap the butterfly's wings moving and making up the hip socket. The inner thighs if you feel that this is uncomfortable for you then you can keep the legs a little away from your body. Make sure you are sitting on your sitting bones and not roll it back. So you're sitting up straight and flapping the butterfly's wings. Don't do it too fast and try to keep the hip jointly relaxed as you do it. So doing that for a few breaths and then we move on to warming up our backs stretching. The legs out giving them a little shake and we're going to go from the plank pose. All the way down stretch forward come to a small baby Cobra. Round the back and sit back just waking up the back. 
Let's try that one more time move to clag slowly lower yourself down stretch up and round the back in active child's pose. So let's do that a little slower with a breath comes to plank take a nice deep inhale-exhale to bring the knees down. Lower the body inhales and stretches up press the toes forward tawny inside. Now exhale round the back. Let's try that one last time come to plaque draw the navel into the spine. Inhale exhale bring the knees down, lower yourself all the way down press forward with your toes and turn the toes over inhale and look up exhale round the back, sit back in child's pose and in waking up the hip flexors. 
Step the right leg forward if you're happy here stay or you can stretch the leg for the back opening up. The hips flexor and stretching it a wee bit so stay off for a few moments making sure your hips are nice and straight flush ahead. Bring the fingertips down if you can bring one palm down. If it's possible both palms otherwise, stay higher lookup gently if your neck allows you to take a few deep breaths and slowly rock back Rock forward. Pick up the back leg up to step back bring the knees down. Again brings another leg in front of the left leg and can choose to stay right here or stretch back a little bit more depending on how to open your hips up. 
Make sure both the hips are square facing towards the front. Make sure not compressing your lower back to come up here. Keep the stomach engaged inhale as you exhale release either bring the fingertips one palm of both palms down. Inhale again lookup and stay high or if you lie staying there for two more breaths and slowly coming up around the back and then rock slowly. Rocking straightening the front leg and then the back leg.
So we're waking up the muscles and the back of the thigh as well and we are ready to go to the pigeon pose. Few important things to remember when you're getting into the pigeon if you had a knee injury you're going to need support. So just be careful and hold on for a moment. You're going to need either yoga block or maybe our rolled-up blankets or a cushion underneath your hip. The hip of the leg that is in front. So keep that ready you might need or you might not need it depending on how your hips are position and how to open. Your hips are so the openness of the hip you can make out when you take the hips out basically. 
This with the angle of the leg is the kind of position that you will be in Pigeon. So if you get any strain in your knees while going into that position with your leg you want to ease off and have something ready underneath your hip. So we will start from downward facing dog walk the right leg forward bring the knee down onto the mat. Close to your hands and then just slide back with the other leg. So you want to make sure the underside that's the front thigh is down towards the floor and the other hip is resting on the floor without being lopsided. So if you feel you lose your balance on any one side you need to immediately put something underneath and you need to make sure that both hips are square.
So both hips facing the front if you get any pressure in it. While your leg is in this position as well just back off and put something underneath your hip. So that you can relax take a deep breath now depending on how to open your lower back and your hip flexors. You will be either able to sit up straight without straining your back or you may feel like you want to sit forward and that's fine so there is a muscle that connects from your hip up into your spine. It's called the psoas muscle if this muscle is tight and your lower back is also tight and your hips attack then you will not be able to sit up straight without straining your back. So don't do that stay at the front inhale as you exhale slowly fold forward. 
Check if there are any sharp sensations and you need shouldn't be feeling any lower yourself a little more and you're really going to start feeling your hip, your right hip opening up slowly walk the hands forward inhale again and exhale release the forehead down without being heavy on the forehead. Try to relax the shoulders and try not to let the hips go sideways or out. Try to have both hips facing in the same direction and you can stay in the pause for 10 to 15 breaths or five breaths. If that's all that your hip allows you so very relaxing pose. it's very good for the lower back as long as you're not putting pressure inhale and come up and remove the support. If you have any bring your hands close to your knee again curls the left or no pick up. 
The knees and sees if you can step the leg back comes back to the down-facing dog and bring the leg to the front. The left leg this time stretches the right leg back so depending on how to open your hip is. Unless you've worked on it usually the hip doesn't open up that well. But some people are naturally flexible if your hip is very open you will be able to place the leg in an L shape without straining your mind and you'll still be able to fold forward without any pressure on your lower back, in your hip or without falling sideways. So depending on how open your hip is adjusting the leg, the knee and the hip are aligned and remember the right leg the straight leg is facing a hip down. 
So that you're leveling out both the hips inhale and lookup exhale slowly fold forward this is a variation without support. If you need support make sure you have a blanket or a block underneath your left hip stay for a few breaths anything between 5 to 15 reps depending on how relaxed you are in a posture try to breathe. Well you feel your stomach gently pressing against your, thigh Hale to slowly come up curl, if you're comfortable here in sit if you're able to sit up but you shouldn't be feeling any strain on your back, pick the leg up to go to the downward-facing dog and then slowly lower your knees down to the floor rest in Child's Pose. Releasing a lower back wheel.
So we're going to try another variation of the pigeon where the back leg is extended and if you feel you can't reach all the way to your foot and the like leg feels really tight then you're going to use a belt or a towel something to loop around your foot. So keeps that handy so moving back to the down-facing dog and stepping the right leg forward again stretch the left leg back. Remember if you need your support use it under your hip. So that your hips are square and you don't have any pressure and you need you shouldn't be feeling any sharp or typed sensations.
So we're going to extend the back leg and for some of us that may not happen. So this may not happen yet. Don't force the leg just relax in Pigeon again for those of us who can pick the leg up you make a small loop around your foot with whatever you want to stretch it with. You can have it on your anchor and stretch the leg back or you can have it a little higher against the tools and if you can get it that high slowly draw in and see if you can stretch to the front this requires a lot of openness in the hip flexor at the front and the hip on the side so make sure you're not overstretching or injuring yourself in order to get into the boots. 
Make sure you breathe as you go in there inhale. If you need to lean forward, lean a little forward and allow yourself to stretch you feel the front thigh stretching as well keep breathing there and slowly release the leg. So in the unassisted variation of the force if you have openness in your hips your hip flexor, your lower back and your shoulder you'll be able to draw the leg all the way uphold onto the big toe relax the shoulder allow it to open rotate the shoulder in its socket and go all the way up but to do that you need to have openness in the shoulder, the back, the hip flexor and the other hip as well coming back stretching to the front and stepping the left leg back in front. 
Again try whichever variation of the pigeon you like. Either supporting the hips. So both the hips are square or down on the floor inhales exhale to fold forward or if you're able to reach with a belt or your foot draw the back leg upholds on and perhaps you can just be your stretch to the front. Take a few deep breaths there slowly releasing the leg lifting up coming back down facing off bring your knees down and rest again in child's pose with your hands. Either ahead if you're comfortable there or stretched by your feet allow the lower back to relax completely. So that was the one-legged King pigeon pose or Eka Pada Rajakapotasana. it's excellent for opening up the hip joints preparing your body for backbends and advance seated poses like the Lotus Padmasana.

 Beginner's Tip

Playing out the posture with your back shin squeezed against a divider supporting your hands on a seat will help with equalization.


  • Stretches the whole front of the middle, the lower legs, thighs and crotches, stomach area and chest, and throat
  • Animates the organs of the stomach area and neck
  • Stretches the profound hip flexors
  • Improves posture
  • Reinforces back muscles

If you have any feedback if you have any suggestions please write to us they are very valuable for us to see you soon Namaste.


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