Eka Pada Rajakapotasana

Pronunciation: (EHK-a PHOD-a RHA-ja KAH-pot AHS-uhna)

Translation: "Eka" means one in Sanskrit. "Pada" means foot or leg.  "Raja" means a king.  "Kapota" means a pigeon or dove. Asana means yoga pose or posture.

Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) takes us on a journey into deep backbends. Moving into the preparation of this pose the simple pigeon deeply works the hips and helps to release tension in this vital region of our bodies. It requires steady balance while curving backward. The pose is named after kapota which is a dove or pigeon with its chest puffed up. The backbend action of the torso also works the shoulders into an open position, helping to open the lungs

Technique:
There is a simpler variation of the complete pose which is still an advanced backbend and also a preparation for the the complete eka pada rajakapotasana pose.

Please do not be in a hurry to perform this pose.  Remember that most people are not able to perform the complete pose until they have spent years of practice and study of backbends.

We present first  a desciption of this simpler preparatory variation of Eka Pada Rajakapotasana.  As described below this should be practiced in conjunction with variations and other asanas to open your hips and prepare your backbending for the complete pose.  

Start by assuming a kneeling position while sitting on your heels. This pose is Vajrasana, hero’s pose. Extend your left leg back so you are in a half split position. Face your knee toward the floor. 

Place your hands on the floor next to the right knee.  Inhale and as you exhale lift your head and look to the sky with an extended spine, especially your neck.

Bring your right foot forward so that your right lower leg is perpendicular to your torso. Flex the foot and push up with your palms a bit.

Experiment with how open your groin can be as you bring it towards the floor while keeping the hips square (meaning facing forward.) The left hip should come forward as the right hip moves back in space.

If you hips don't quite make it to the ground, place a blanket or cushion under the right hip. Be mindful of lifting your chest and bringing the shoulder blades in toward the spine.

To come out of this preparatory pose for Eka Pada Rajakapotasana, extend your right leg next to your left leg in Dandasana (seated staff pose).  Keep your legs straight forward and together.  

Repeat the pose on the other side.

Benefits:
This pose affects the whole body as it strengthens, stretches, and tones the spinal column and stretches the chest and rib cage. It strengthens and stretches the muscles of the groin and hip joints. It stimulates the nerves around the spine assisting the metabolism and stimulating the glandular system. The focus point is on the cervical and sacral vertebrae.

Eka Pada Rajakapotasana and its variations stretches and limbers the hips and legs while relaxing the inner thigh (adductor) muscles. The variation below (under Variations) is an intense hip opener.

Variation:
While in the pose, lean forward and lie over the bent leg. Try to keep the lower leg parallel with the mat bringing the foot up to get more of a stretch. You will feel intensity in the hip and hang out in the pose to release tension there. To make the pose less intense, bring the heel lower toward the back of the mat.

You can rest on your elbows if you cannot lie down on the floor in this pose.

Hang out in the pose for several minutes if possible. Joints are where energy in the body gets stuck and you help your overall flow of energy by releasing them.

Advanced Version:
The full pose is an advanced version of the simple pose presented above.

Full Eka Pada Rajakapotasana pose takes much preparation to prepare and educate your body.

John Schumacher,  senior Iyengar teacher and a member of the Yoga.com Advisory Board, suggests Adho Mukha (Downward-Facing Dog), Adho Mukha Vrksasana (Handstand), Pincha Mayurasana (Forearm Balance), Ustrasana (Camel Pose), Urdhva Mukha Svanasana (Upward-Facing Dog), Urdhva Dhanurasana (Upward Bow Pose), Dwi Pada Viparita Dandasana (Two-Legged Inverted Staff Pose), Kapotasana (Pigeon Pose), Eka Pada Viparita Dandasana I and II (One-Legged Inverted Staff Pose), Chakra Bandhasana (Bound Wheel Pose), and numerous other back arches using a variety of props.

There are a couple of tricky parts to be aware of in this pose. One is keeping the hips square and forward. The second is opening the groins enough to extend the back leg and bend the knee. 

When you have the back leg bent at the knee reach around with the opposite arm to grasp the foot behind you. If you are learning the pose and cannot yet reach the foot, use a strap around your foot.  As you continue to practice the pose shorten the strap incrementally so that eventually you can grasp your foot.

You must have open hips, shoulders, and spine in order to do this pose with proper alignment.   The preparatory pose described above in conjunction with other preparatory backbends help build that openness.

It is hard keep the back leg centered and aligned and the hips squared as you deepen your work in the pose. 

However this alignment and extension protects you from injury.  So, to prevent injury, make please pay attention to these alignments and keep your spine extended

With your hands braced on the floor, bend the back knee and bring the foot as close to the top of your head as possible. Inhale, stretch the right arm upward; then exhale, bend the elbow, and reach back and grasp the inside of the left foot.

After a few breaths, reach back with the left hand and grasp the outside of the foot. Draw the sole of the foot as close as possible to the crown of your head.

Hold this pose for a few breaths before releasing and performing the pose on ther opposite side.