Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) – Alignment, Benefits & Cautions
Eka Pada Rajakapotasana is also known as the king of hip openers. It’s an extremely beneficial posture to open your pelvis and groin. If you feel stiff in your hips, the One-Legged King Pigeon Pose can really help you to overcome the tightness and increase your flexibility. Besides being a hip opener, it is also a preparatory posture for Hanumanasana.
Make sure that your hips and thighs are properly warmed up prior to attempting this pose. If you warm up your body first, you can not only avoid injuries but also get into the posture much deeper. Maybe you can even master it completely! Suitable warm-ups are for example Pawanmuktasana series 1 and two, Cat and Cow, Paschimottanasana, and Janu Shirshasana.
Here are the step-by-step instructions of Eka Pada Rajkapotasana for you:
- Start in Parvatasana or Mountain Pose
- Inhale raise your right leg up towards the ceiling
- Exhale, bring your right knee to the front, close to your nose
- Place the outer right thigh, right buttocks, and foot don to your mat and adjust your position
- Your right sole should touch the left pelvis
- Drop your left leg down and keep the leg straight
- Your left pelvis should touch on the mat
- Push both hips down and keep them faced forward
- If you don’t feel comfortable, take a block or pillow and place it just under your right buttocks
- Place your hands in cup shape right next to you
- Straighten your spine and look forward
- Increases the external range of motion of the femur in the hip socket
- Improves flexibility in the hips, pelvis, and groin
- Lengthens the hip flexors
This posture should be avoided if you had a hip replacement or are currently facing a hip injury. It should be avoided by pregnant women and women who are trying to conceive.
To be sure that you practice an asana correctly, we recommend participating in a Yoga Teacher Training Program. Such a course can be the foundational step towards your grounded and health-enhancing journey of yoga. Did you know that many people join a Yoga Teacher Training program without the intention to teach yoga, merely for the purpose of self-growth and inner peace? At Yoga India Foundation we have established a few different programs which are suitable for all levels. We cordially invite you to give it a try and dive into a life-changing experience!