Recommendations on find out how to Apply Eka Pada Rajakapotasana

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Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) is, for lots of, a much-needed deep hip opener. The hips are the central hub of movement in your physique. As soon as they’re tight, it’s like carrying pants which could be too small—the lowered differ of motion in your hips, hamstrings, and spine creates discomfort. Opening this space improves circulation to your lower extremities, presents increased differ of motion, and might help you actually really feel additional relaxed all through meditation, seated postures, and in your regularly life.

“Some hip openers improve the outside, or outward, rotation of the femur bone throughout the hip socket. Others lengthen the psoas muscle, a serious hip flexor connecting the torso and legs that can get chronically shortened in our chair-bound society,” says Natasha Rizopoulos, a senior teacher and teacher coach on the Down Beneath School of Yoga. “This pose is a very environment friendly hip opener that addresses every areas, with the doorway leg working in exterior rotation and the once more leg in place to stretch the psoas.

Technique this pose thoughtfully and consciously—it’s an intense stretch that requires precise alignment. Take your time and rely in your breath. When you do, Pigeon can promote calmness and readability.

Pigeon Pose fundamentals

Sanskrit: Eka Pada Rajakapotasana (aa-KAH pah-DAH rah-JAH-cop-poh-TAHS-anna)

Pose type: Hip-opening

Targets: Lower physique

Why we adore it: “Many individuals are liable to thoughtlessly fold into the forward-bend variation of Pigeon, which can put an entire lot of stress on the knee and sacrum,” says Rizopoulos. “To stay away from harm, I methodology Pigeon by first doing variations that may open the hips progressively and safely. As quickly as my hips are open, I’m able to craft a well-balanced Pigeon that benefits my hips and reduce once more.”

Develop into a member presently to entry Yoga Journal’s full Pose Library, which blends expert insights from prime teachers with video instruction, anatomy know-how, variations, and additional for 50+ poses, along with One-Legged King Pigeon. It’s a helpful useful resource you’ll return to repeatedly.

Pose benefits

This pose stretches your thighs, inside hips, and buttocks in a number of strategies in your bent and straight legs.

One-Legged King Pigeon Pose: Step-by-step instructions

  1. Starting in your palms and knees, slide your left knee forward, angling your left shin beneath your torso so your left foot is on the doorway of your correct knee and the floor of your left shin is resting on the bottom.
  2. Slowly slide your correct leg once more, straightening your knee and resting the best of your thigh on the bottom.
  3. Lower your outer left backside to the bottom.
  4. Place your left heel merely in entrance of your correct hip.
  5. Your left knee can angle barely to the left, open air the highway of the hip. Look once more at your correct leg. It should lengthen straight once more out of your hip.
  6. Elevate your torso away out of your thigh. Lengthen your lower once more by pressing your tailbone down and forward.
  7. Draw your correct entrance hip degree barely forward, in the direction of your left heel.
  8. Keep throughout the pose for a variety of breaths, launch your palms one after the opposite, and reduce your torso over the left leg and all the way in which all the way down to the bottom, conserving the spine prolonged.
  9. Preserve for a variety of breaths, resting the forehead on the bottom or your forearms. Offer you an inhale and return to your palms and knees.
  10. Repeat on the alternative aspect.

RELATED: 16 Cues for Pigeon Pose You Possibly Haven’t Heard Sooner than

Educating Eka Pada Rajakapotasana

These cues will help defend your school college students from harm and help them have among the finest experience of the pose:

  • It’s normally powerful to descend the floor of the front-leg hip all the way in which by which to the bottom. Place a thickly folded blanket beneath the hip for help.
  • Guarantee that to warmth up appropriately for this posture with forward folds and hip-opening postures.

Variation: Seated Pigeon Pose

Recommendations on find out how to Apply Eka Pada Rajakapotasana
(Image: Andrew Clark; Garments: Calia)

Begin by sitting in Dandasana (Employees Pose). Bend your knees and place the soles of the ft on the mat. Place your arms barely behind you, alongside along with your fingers pointing backward. Cross your left ankle over your correct thigh. Flex your left foot. Draw your correct shin in in the direction of the physique as you press your left knee away from you.

Preparatory poses

Baddha Konasana (Positive Angle Pose)

Virabhadrasana II (Warrior Pose II)

Counter poses

Adho Mukha Svanasana (Downward-Going by Canine)

Balasana (Infant’s Pose)

Paschimottanasana (Seated Forward Bend)

Examine additional from our full Pose Library—which choices additional cues, step-by-step video instruction, expert insights, pose variations, anatomy know-how, and additional for 50+ poses, along with One-Legged King Pigeon—by turning into a member. You’ll moreover receive distinctive content material materials along with sequences, video programs, a subscription to Yoga Journal journal, and additional.

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