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

Improve your strength, balance, & posture with One-Legged King Pigeon Pose II…

One-Legged King Pigeon Pose II (Eka Pada Rajakapotasana II) is a variation on One-Legged King Pigeon Pose that provides an additional stretch for the psoas/hip flexors and lower back. This version helps to improve posture, offers a deep stretch for the psoas muscle, and also builds foot and ankle strength. It is also believed to stimulate proper digestion, and like other variations of the pose, it strengthens the back muscles, therefore potentially helping to reduce lower back pain, and improves balance and core strength.

In this variation, the hips are elevated, which requires a fair amount of both strength and flexibility, so it is best for intermediate-to-advanced yoga students. If you have tight hips, you may wish to place a folded blanket under the hips for support. Be sure you are fully warmed up, and are comfortable with One-Legged King Pigeon Pose I before attempting this version.

Those with high or low blood pressure or lower back injuries should avoid this pose.

How to Do One-Legged King Pigeon Pose II:

1.) Begin in Downward Facing Dog.

2.) Lift your right leg straight up to the sky and then lower the foot down on the inside of your right foot. Come into Low Lunge Pose.

3.) Pressing into your front foot, begin to arch back slowly, reaching for your left back foot. At the same time, begin to bend your left leg to bring the left foot closer and within reach.

4.) Once you have grasped your left foot, begin to arch back more, bringing your head closer to the sole of your foot.

5.) Now hold your left foot with both arms, elbows pointing up to the sky, with the crown of your head pressed against the sole of your foot. Press your hips forward, keeping them square.

6.) Hold this position for up to 30 seconds. To release, simply reverse the steps slowly and repeat on the opposite side.

 

 


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