Eka Pada Rajakapotasana (एक पाद राजकपोतासन)

Eka Pada Rajakapotasana (एक पाद राजकपोतासन), or One-Legged King Pigeon Pose, is a deep hip-opening and backbending yoga posture. The name comes from the Sanskrit words “eka” (one), “pada” (foot), “raja” (king), “kapota” (pigeon), and “asana” (posture). This pose combines a forward-bending hip opener with a backbend, creating a challenging and therapeutic stretch.

How to do Eka Pada Rajakapotasana

  1. Start in Downward-Facing Dog (Adho Mukha Svanasana). Lift your head and, on an inhalation, bring your left knee forward and place it behind your left wrist.
  2. Position your front leg. The left shin should be on the floor. For a deeper stretch, you can work on making your shin parallel to the front edge of your mat. For beginners, it’s safer to keep the heel closer to the groin. The outside of your left thigh and knee should be on the floor.
  3. Square your hips. Slide your right leg straight back, keeping it in line with your hip. Press your hips toward the floor and make sure they are square to the front of the mat. If your left hip is lifted, place a folded blanket or yoga block underneath it for support.
  4. Lengthen your spine. Place your hands on either side of your hips for support. Inhale and lift your torso, arching your back and drawing your shoulders down and back.
  5. Move into the full pose. Bend your right knee and reach back with your right hand to grasp your right ankle or foot.
  6. Deepen the backbend. If you are comfortable, you can bring your left hand back to join your right, holding the foot with both hands. In a deeper variation, you can twist your elbows and bring your hands over your head, aiming to touch the foot to the back of your head. Keep your chest lifted and your gaze forward or slightly upward.
  7. Hold and Release. Hold the pose for a few breaths. To release, gently let go of your foot, release your hands, and slowly transition back to Downward-Facing Dog. Be sure to repeat the pose on the other side to ensure balance.

Benefits of Eka Pada Rajakapotasana

  • Increases Flexibility:
    It’s a powerful hip opener that stretches the hip flexors, groin, thighs, and psoas muscles. It also improves the flexibility of the spine, shoulders, and chest.
  • Improves Posture:
    The deep backbend strengthens the back muscles and helps to counteract the effects of a sedentary lifestyle, which often leads to rounded shoulders and a curved spine.
  • Stimulates Internal Organs:
    The compression and stretch in the abdomen can help stimulate the digestive and reproductive organs, improving their function.
  • Reduces Pain and Stiffness:
    It can help alleviate lower back pain and relieve tension in the hips and glutes, which can be beneficial for those with sciatica.
  • Relieves Stress:
    As a deep hip opener, it can help release emotional and energetic tension often stored in the hips, leading to feelings of relaxation and mental clarity.

Contraindications of Eka Pada Rajakapotasana

Avoid or modify this pose if you have:

  • Knee, Ankle, or Hip Injuries:
    The pose places significant pressure on these joints.
  • Sacroiliac (SI) Joint Issues:
    The asymmetrical nature of the pose can aggravate existing SI joint problems.
  • Lower Back Pain or Injury:
    People with herniated discs, sciatica, or other back issues should be extremely cautious or avoid the pose, as the deep backbend can cause further strain.
  • Tight Hips or Thighs:
    Individuals with limited flexibility should not force the pose and should use props to support their hips.
  • High Blood Pressure or Heart Problems:
    The deep chest opening and backbend can affect circulation.
  • Pregnancy:
    The abdominal pressure and deep stretch are not recommended for pregnant women.

Anatomy (Muscles involved)

This pose engages a complex network of muscles and joints:

Muscles Stretched:

  • Hip Flexors:
    The muscles on the front of the hip (iliacus and psoas) of the back leg.
  • Glutes and Piriformis:
    The deep hip rotators and gluteal muscles of the front leg.
  • Quadriceps:
    The muscles on the front of the back leg.
  • Spine:
    The extensors of the spine are engaged in the backbend.
  • Chest and Shoulders:
    Pectorals and deltoids are stretched as the arms reach back.

Muscles Strengthened

  • Core Muscles:
    The abdominal muscles are engaged to stabilize the backbend.
  • Spinal Extensors:
    The muscles along the spine that support the backbend.
  • Lower Body:
    The pose requires strength and stability in the legs and hips.