Ek Pada Rajakapotasana

(Pigeon Pose)

 

• Eka” — meaning “one”

• “Pada” — meaning “foot” or “leg”

• “Raja” — meaning “king”

• “Kapota” — meaning “pigeon”

• “Asana” — meaning “pose”

 

Steps of King Pigeon Pose (Rajakapotasana)

• Begin off on your fours, ensuring your knees are set directly under your hips and your hands somewhat in front of your shoulders.
• After that tenderly slide your right knee forward, with the end goal that it is simply behind your right wrist. During this, keep your right shin under your torso, and acquire your right foot front of your left knee. The exterior of your right shin must lie on the floor.
• Gradually, slide your left leg to the back. Rectify your knee, and drop the front of your thighs to the floor. Bring down the exterior of your right backside on the floor. Place your right heels before your left hip.
• You can also point your right knee towards the right, to such an extent that it is outside the line of the hip.
• Your left leg ought to broaden itself straight out of the hip. Ensure it is not turned or bent to your left side. Now rotate it inwards, with the end goal that its midline is squeezed against the floor.
• After that, take a long and deep breath; while you breathe out bend left leg from the knees. At that point, push your middle back and extend as much as you can so that your head touches your foot.
• Raise your arms, tenderly collapsing them at your elbows. Utilize your hands to bring your foot towards your head.
• Keep up the upright position of your pelvis. Push it down. At that point, lift the lower edges of your rib confine against the weight of the push.
• For lifting up your mid-section (Chest), push the highest point of your sternum straight up and towards the roof.
• Remain in this position around 30 to 60 seconds.
• Now put down your hands back to the floor and put your left knee down. Slowly slide your left knee forward.
• Breathe out and get into the Adho Mukha Svanasana.
• Rest for sometime; returned on your fours and relax. As you breathe out, do the asana with your left leg forward and right leg at the back.

Repeat this process with your right leg forward and once with your left leg forward.

Watch full video of this Asana

Benefits of the King Pigeon Pose (Rajakapotasana)

1. Rajakapotasana stretches your entire lower body.

2. It massages your abdominal organs, thereby improving digestion.

3. Strengthens your back and it relieves in back problems like sciatica.

4. KIng Pigeon pose opens up your hips and makes your hips more flexible.

5. The profound stretch calms the body of anxiety and tension.

6. It opens up the mid-section (chest) and reinforces the crotch.

7. King pigeon pose likewise enhances the working of the urinary and regenerative frameworks (reproductive systems).

 

Cautions – Those, who should avoid this asana

1. Do not practice this pose if you have a recent or chronic knee, ankle, or sacroiliac injury.

2. Women who are pregnant should not practice the restorative version of the pose, they should keep their torso upright. Always work within your own range of limits and abilities.

3. If you have any medical concerns, talk with your doctor before practicing yoga.

 

Watch full video of this Asana