by Sri Krishna Wellness, Yoga and Cultural Centre, Bangalore
Ek Pada Rajakapotasana also known as king pigeon pose is an advanced yoga Asana. The name comes from eka=one, pada=leg, Raja= king, kapota=pigeon.
Technique
Start from downward dog. Bring your right knee in between your hands. Lower down onto the right outer thigh and bring your hip as close to the mat as you can. Your left leg is extended behind you. Stay here for a few breaths.
Then slowly bend your left leg at the knee and try to place your toes on your left arm pit.
Once comfortable, turn your upper body so your shoulder and chest are facing forward. Gently take the right hand off the mat and hold it in chin mudra in front of you.
To come out of the pose, bring your right hand onto the mat, next to your knee. Slowly release the left leg. Bring your left hand next to the knee and slowly take the right leg back to downward dog.
Practice the same with your left knee in between your hands.
Remember
If you cannot bring your toes to your armpit, you can bring your ankle to your elbow or even start slow by holding the ankle.
Benefits and Limitations
Helps tone muscles of the lower back, hip, thighs, neck, shoulder.
Removes stress, fatigue and anxiety.
Avoid practice the asana if you have an injury on your knee, back, neck, shoulder and ankle.
