[Pose Of the Week] One-Legged King Pigeon Pose I (Advanced)

Enjoy a deep stretch for the hips, chest, spine, and more in One-Legged King Pigeon Pose I…

One-Legged King Pigeon Pose I (Eka Pada Rajakapotasana I) – also known as One-Footed King Pigeon Pose – is an intermediate-to-advanced-level yoga pose that provides an intense stretch for the hips and back. As a seated back bend pose, this pose also stimulates the abdominal organs, opens the chest, and stretches the groin, psoas muscles, shoulders, and arms, and may help to improve posture and reduce the risk of injury. It is also believed to reduce tension, stress, anxiety, and fatigue, and may help to improve digestive function.

This pose offers an intense stretch, so you should make sure you are comfortable with basic back bend poses such as Camel Pose, as well as hip opening poses like Downward Facing Pigeon Pose before attempting this one. Be sure you are fully warmed up before performing this pose.

Keep the toes of your front foot flexed to protect the knee. You can keep the front shin parallel to the hips, or move the ankle close to your groin – whichever feels more comfortable for you.

If you are unable to keep your hips square and grounded in this pose, you may place a folded blanket under the front hip for support.

Those with ankle, knee, or lower back injuries should skip this one.

How to Do One-Legged King Pigeon Pose I:

1.) Begin in Downward Facing Dog

2.) Lift your right leg to the sky and then bring it through your arms, bending your knee so that your shin is flat on the mat across your hips, then lower your body to the mat.

3.) Sit back and enjoy the stretch.

4.) Reach for your back left foot, arching your back. Bend your back leg so that your hands and foot can meet. Once you have grasped your foot with both hands, continue to bend backwards, pressing the crown of your head towards the sole of your foot.

5.) Hold this position for up to 30 seconds. Then release and repeat on the opposite side.

See full instructions & video demonstration at YogaPose.com


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