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One-Legged King Pigeon Pose III
Eka Pada Rajakapotasana III
One-Legged King Pigeon III folds the front leg into Virasana while the back foot is drawn to the crown with both hands.
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How to Perform
- 1
Sit with the left leg folded back in Virasana and the right leg extended straight behind.
- 2
Plant palms beside the hips, square the pelvis, and bend the right knee so the shin stands vertical.
- 3
Take a few breaths to stabilize, then sweep the right arm overhead to clasp the right foot.
- 4
Reach the left arm back to the same foot, lift the chest, and rest the head against the heel.
- 5
Maintain the pose for 10–15 seconds, release, and practice on the second side.
Benefits
- Deeply stretches quadriceps and hip flexors of the back leg.
- Opens the chest and shoulders while strengthening the spine.
- Energizes abdominal and pelvic organs, supporting hormonal balance.
Alignment Cues
- Front knee stays grounded and aligned with hip.
- Back shin remains vertical as the foot lifts.
- Shoulders stack over hips even as the chest opens.
- Neck lengthens with the head lightly touching the heel.
Common Mistakes
- • Compressing lower back
- • Collapsing shoulders
- • Neck strain
- • Holding breath
Contraindications
- • Knee problems, especially in Virasana leg
- • Lower back instability
- • Shoulder injuries limiting overhead reach
Recommended Props
BlanketBolsterStrap