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One-Legged King Pigeon Pose II

Eka Pada Rajakapotasana II

EkaPadaRajaII_248
(A-kah pah-dah rah-jah-kah-poh-tahs-anna)

eka = one
pada = foot
raja = king
kapota = pigeon (or dove)

Step by Step

Sit in Dandasana (Staff Pose). Bend your right knee and place the foot on the floor just in front of the right sitting bone. The shin will be approximately perpendicular to the floor.

Then shift slightly to the right and swing your left leg straight back behind the torso. Lay it on the floor fully extended, with the front of the leg (and top of the foot) on the floor.

Bend your left knee and raise the shin approximately perpendicular to the floor. Your body weight will balance on the right foot and left knee (and thigh if you're very flexible). To stabilize your position, push your right knee forward until it protrudes out slightly beyond the right toes.

Inhale as you lift your right arm up and, bending the elbow, exhale and take the left foot. Then do the same with your left arm. Holding the foot firmly, lift your chest and drop your head back toward the sole of your left foot. Press your elbows toward the ceiling. Hold for about 15 to 30 seconds, breathing as smoothly as possible.

Exhale and release the left foot and bring the leg back to the floor. Repeat steps 1 through 4 on the left side for the same length of time.

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Reader Comments

Yogaressa

I find it easier to come into this pose from Anjaneyasana (low lunge). I extend the left leg behind me as long as possible if I want a deep stretch.
The instructions re holding the foot with both hands is confusing because it's not shown in the photo ... and I would NOT encourage this unless you are an advanced student and/or have come to this stage through multiple other warm-up poses. Also, wherever your arms are, be sure to create length in the lower back by *strongly* pulling the tail bone down and forward.

LM

The explanation for this pose does not seem to match the picture. The copy states to grab the back foot with both hands. This could be very confusing, especially for a beginner.

Ty

The lady in the pic doesn't look like she is stretching her throat... furthermore while you do stretch the front/back of the thighs of the respective legs, I don't think you stretch the groin in any extraordinary fashion. Not as much as the hip flexor/extensors anyway.

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