Eka Pada Rajakapotasana is a deep backbend that puffs the chest, making a yogi resemble a pigeon. Those who practices PIGEON 1 & 2  well can go for Eka Pada Rajakapotasana. In Sanskrit eka means one, pada means foot or leg, raja means king and kapota means pigeon or dove.

Position of Readiness

There are many ways to come into this pose, Vajra asana as discuss in PIGEON 1 & 2 or Begin on all fours, here we have Downward Facing Dog as a position of readiness.

Steps

Drag your right knee forward to the back of your right wrist.

Bend the right knee and swing the leg forward, bringing the right knee outside the right hand while releasing the top of the left leg to the floor.

Slowly drag your left leg back. Straighten the knee and descend the front of the thigh to the floor. Lower the outside of your right buttock to the floor. Align the right heel just in front of the left hip.

Raise your trunk away from the thigh. Lengthen the lower back by pressing your tailbone down and forward lifting your pubis toward the navel. Roll your left hip point toward the right heel, and lengthen the left front groin.

Bend the left knee and reach back for the left foot with your left hand. Square your shoulders to the front of the room.

Retain this position for a minute.

Release the left foot, curl the left toes under and step back to Downward Facing Dog.

Take a few breaths, drop the knees to all-fours on another exhalation, and Repeat pose on the other side for the same length of time.

Benefits

Stretches the thighs, groins and psoas, back, abdomen, chest, shoulders, and neck

Stimulates the abdominal organs. Opens the shoulders and chest. It has therapeutic applications for Urinary disorders.

Note

In the initial stage many students aren’t able to easily grasp the back foot directly with their hands, but sustain with efforts. If it difficult to descend the outside of the front-leg hip all the way to the floor. Place a thickly folded blanket underneath the hip for support.  Don’t over do.

People suffering from Sacroiliac injury ankle injury, knee injury, tight hips or thighs should avoid this asana.