BackbendsAdvanced
One Leg King Pigeon II
Eka Pada Rajakapotasana II
One-Legged King Pigeon II balances on the front foot and back knee as both hands draw the lifted foot toward the head.
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How to Perform
- 1
From seated, bend the right knee into a Marichyasana I position with the foot planted near the perineum.
- 2
Slide the left leg straight back and rest its length on the floor.
- 3
Bend the left knee until the shin stands vertical, balancing on the right foot and left knee.
- 4
Reach the right arm overhead to clasp the left foot, then take the left hand to the same foot and rest the head against it.
- 5
Hold for 10–15 seconds, release, and repeat on the second side.
Benefits
- Tones the spine while opening shoulders and chest.
- Strengthens legs and improves balance in asymmetrical backbends.
- Stimulates abdominal and pelvic organs to regulate vitality.
Alignment Cues
- Front knee remains stacked over the ankle.
- Back shin vertical as the foot lifts.
- Head draws toward the heel without compressing the neck.
- Shoulder blades hug toward spine for chest support.
Common Mistakes
- • Compressing lower back
- • Collapsing shoulders
- • Neck strain
- • Holding breath
Contraindications
- • Knee instability or recent meniscus injury
- • Lumbar disc issues
- • Shoulder impingement that limits overhead reach
Recommended Props
BlanketBolsterStrap
Tags
AdvancedBackbendsHipsLegsRajakapotasana SeriesSpinal ExtensionSpineasana