BackbendsAdvanced
One Leg King Pigeon IV
Eka Pada Rajakapotasana IV
One-Legged King Pigeon IV grows from Hanumanasana, folding the back foot to the crown while both legs remain in a split.
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How to Perform
- 1
Slide into Hanumanasana with the front leg forward, back leg extended straight behind, and hips squared.
- 2
Lift the chest, bend the back knee so the shin stands vertical, and keep the front leg rooted.
- 3
Reach the back arm overhead to grasp the lifted foot while pressing both legs firmly into the floor.
- 4
Take the second hand to the foot, draw the head toward the heel, and sustain the split.
- 5
Hold for several breaths, release the foot, and repeat with the opposite leg leading.
Benefits
- Combines the full split with an intense backbend for maximal hip opening.
- Strengthens thighs and spine while expanding the chest and throat.
- Energizes pelvic organs and steadies the mind through demanding focus.
Alignment Cues
- Front knee faces upward with toes flexed.
- Back shin remains vertical as the foot lifts.
- Pelvis stays level without twisting.
- Head meets the heel with neck elongated.
Common Mistakes
- • Compressing lower back
- • Collapsing shoulders
- • Neck strain
- • Holding breath
Contraindications
- • Hamstring or hip flexor tear
- • Lumbar spine instability
- • Knee injury or sacroiliac dysfunction
Recommended Props
BolsterBlocksStrap
Tags
AdvancedBackbendsHipsLegsRajakapotasana SeriesSpinal ExtensionSpineasana