One-Legged King Pigeon Pose

one legged king pigeon.jpg

Eka Pada Rajakapotasana

In Sanskrit, “eka” means one, “pada” means foot or leg, “raja” means king and “kapota” means dove or pigeon.


How to: One Legged King Pigeon Pose

Start with a position in which you are on all fours so that your knees are below the buttocks and your hands are a slightly in front of the shoulders. Now move your right knee forward near the right wrist, while you bring the right foot ahead of the left knee. Your right shin’s lateral side will now be resting on the ground. Now slide the left leg backwards, so that the knee is straight and the left anterior thigh is facing the ground. Your right heel should be in line with your left buttock.

You may bend the right knee a little to the right to ease yourself. Now gaze backwards at the left leg. It should look as if it’s coming straight out of your buttocks and not angled to the left. While exhaling, relax your torso upon the inner right thigh. You may now stretch the arms in forward direction.

Now, bring the hands back near to your front shin and push the ground with your fingertips. Increase the length of your tailbone downwards as your raise the pubis near the navel.

You may now raise your chest by pushing your sternum upwards. Remain in this final pose for about 60 seconds. Exit by bringing your left knee to the front and returning to Downward Facing Dog Pose while exhaling.


Benefits of One Legged King Pigeon Pose

The One Legged King Pigeon Pose has the following major benefits to offer, if practiced on a regular basis:

  • Stretches the groins, psoas muscles, abdomen, chest, shoulders, neck and thighs.
  • Vitalizes the immune system and digestion.
  • Defines and shapes the chest and shoulders.

For beginners to yoga, Eka Pada Rajakapotasana is a great yoga pose to broadly focus on various body parts like the thighs, knees, abdomen, buttocks, groins, chest and shoulders. If you find it difficult to lower your front leg hip’s outside on the ground, you may insert a thick blanket beneathe it for support.

For advanced users or athletes, One Legged King Pigeon Pose is quite beneficial in stretching of the legs, as well as therapeutic in urinary disorders. In order to deepen the pose breathe as slowly as possible and stay in the final position longer than the suggested duration.

You should avoid this pose, or first consult your yoga instructor in case you suffer from the following:

  • Sacroiliac injury 
  • Knee or ankle injury 
  • Tight buttocks or thighs 

Feel swift and sharp like a pigeon as you master the One Legged King Pigeon Pose.