Eka Pada Rajakapotasana is a majestic backbend resembling a regal pigeon. It requires mastery of PIGEON 1 & 2. In Sanskrit, eka means one, pada means foot or leg, raja means king, and kapota means pigeon or dove.
Position of Readiness Begin from Downward Facing Dog or Vajra asana as discussed in PIGEON 1 & 2.
Steps
- Bring your right knee forward to the back of your right wrist.
- Bend the knee and swing the leg forward, placing the knee outside the hand.
- Lower your left leg back, straightening the knee and lowering the front thigh to the floor.
- Align the right heel in front of the left hip and raise your trunk, lengthening the lower back.
- Reach back with your left hand to grab the left foot.
- Square your shoulders and hold for a minute.
- Release and repeat on the other side.
Benefits
- Stretches thighs, groins, psoas, back, abdomen, chest, shoulders, and neck.
- Stimulates abdominal organs and opens shoulders and chest.
- Therapeutic for urinary disorders.
Note Use support if needed. Avoid if you have certain injuries or tightness in hips or thighs.