BackbendsAdvanced
One Leg King Pigeon I
Eka Pada Rajakapotasana I
One-Legged King Pigeon I bows the spine so the back foot meets the head while the front leg settles into pigeon.
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How to Perform
- 1
From a low lunge, slide the back leg long and lower the front shin to set up pigeon with hips squared.
- 2
Walk hands back, lift the chest, and bend the back knee so the foot moves toward the head.
- 3
Reach the back arm overhead to catch the foot, keeping the pelvis level.
- 4
Take the second hand to the foot, draw it toward the crown, and rest the head against the heel.
- 5
Hold steady breaths, release the foot, and repeat on the opposite side.
Benefits
- Opens hip flexors, quadriceps, and groins deeply.
- Expands the chest and shoulders, energizing the spine.
- Stimulates abdominal organs and helps regulate sexual vitality.
Alignment Cues
- Front shin angles slightly forward with knee protected.
- Back shin stays vertical as the foot rises.
- Pelvis stays level without tipping to one side.
- Neck lengthens as the head meets the heel.
Common Mistakes
- • Compressing lower back
- • Collapsing shoulders
- • Neck strain
- • Holding breath
Contraindications
- • Knee or ankle injury
- • Low back instability or sacroiliac pain
- • Unresolved groin strain
Recommended Props
BlanketBolsterStrap
Tags
AdvancedBackbendsHipsLegsRajakapotasana SeriesSpinal ExtensionSpineasana