Step by Step Guide

  1. Begin with a thorough warm-up, focusing on hip opening and gentle backbending.
  2. Include poses like Pigeon Pose, Lunges, and Cobra Pose in your warm-up.
  3. Start in Downward-Facing Dog (Adho Mukha Svanasana).
  4. Bring your right knee toward your right wrist, placing your shin on the mat.
  5. Slide your left leg back, keeping the hips square.
  6. Ensure your hips are squared and level.
  7. If needed, use a prop like a block or cushion under your right hip for support.
  8. Walk your hands forward and fold over your right leg, lengthening your spine.
  9. Keep your chest open and avoid collapsing into the pose.
  10. Start to walk your hands back, bringing your torso upright.
  11. Keep your right shin perpendicular to the mat.
  12. Bend your left knee and reach your left hand back to catch hold of your foot or ankle.
  13. Keep your left elbow pointing upward.
  14. Inhale and lift your chest, arching your back gently.
  15. Engage your core to support your lower back.
  16. If comfortable, extend your left leg straight back, lifting it toward the ceiling.
  17. Keep the left foot flexed and the leg active.
  18. Turn your gaze upward and breathe deeply.
  19. Hold the pose for 30 seconds to 1 minute, maintaining stability and openness.
  20. Slowly release your left leg and come back to Downward-Facing Dog.
  21. Repeat on the other side.

Benefits of The One-Legged King Pigeon Pose (Eka Pada Rajakapotasana)

  • Hip Opening: Eka Pada Rajakapotasana deeply opens the hip flexors and external rotators.
  • Backbend Strength: The pose strengthens the back muscles and improves spinal flexibility.
  • Balance and Focus: Balancing on one leg while performing a backbend challenges and enhances balance and concentration.

Tips for Advanced Practitioners:

  • Hip Flexibility: This pose requires open hips, so ensure your hips are adequately warmed up.
  • Props for Support: Use props like blocks or cushions under your hips for added support.
  • Backbend Gradually: If you’re new to backbends, gradually work on lifting the chest and arching the back.
  • Avoid this pose if you have knee, hip, or lower back injuries.
  • If your hips are not level in the pose, use props or modify to prevent strain.