Grasp Sleeping Pigeon Pose (Eka Pada Rajakapotasana) in 4 Steps

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NEXT STEP IN YOGAPEDIAModify Sleeping Pigeon Pose to Stability Physique + Concepts
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Eka Pada Rajakapotasana

eka = one · pada = leg or foot · king = king · kapota = pigeon · asana = pose
One-Legged King Pigeon Pose, ahead bend variation; a.okay.a. Sleeping Pigeon Pose

Advantages

Affords the surface rotation and flexion that your hips must preserve agile; releases rigidity in your hips from sitting all day.

Instruction

1. Come to all fours collectively alongside along with your arms beneath your shoulders, knees beneath your hips. Carry your left knee to the contact your left wrist. Keep your left thigh parallel to the side of your mat and inch your left foot ahead till it’s merely in entrance of your right hip. In case your hips enable, stroll your left foot nearer to the doorway of your mat to create an additional intense stretch.

2. Slide your right leg within the route of the as soon as extra of your mat and scale back each hips within the route of the underside. As you decrease your pelvis, make sure that your hips don’t spill to the left. Look over your shoulder and assure your as soon as extra leg is prolonged straight. Press the perfect of your as soon as extra foot into the underside to additional deeply stretch your hip flexors. Protect correct proper right here, collectively alongside along with your arms straight and your arms alongside your hips, for two to 4 breaths, letting your hips settle within the route of the underside and observing the sensations in your decrease physique.

3. Stroll your arms ahead in order that they’re at a 45-degree angle to the underside—roughly the same angle as Adho Mukha Svanasana (Downward-Going by means of Canine Pose). Press your arms firmly into the underside as if pushing away the underside. Complement this motion by rooting down by way of your entrance shin and the perfect of your as soon as extra foot. Really actually really feel how this may improve the opening in your entrance hip and as soon as extra thigh. Take 2 to 4 deep breaths.

4. Proceed to deepen the posture by strolling your arms ahead till your brow rests on the underside. You’ll stretch your outer hip additional deeply by preserving your elbows off the underside. Proceed to root down by way of your entrance shin and as soon as extra foot. Breathe into the sensations which are rumbling in your hips; loosen up your eyes, jaw, and throat. Take 3 to 4 breaths, launch, and repeat on the opposite side.

See furthermoreAnatomy 101: Perceive Your Hips to Assemble Stability

Steer clear of These Frequent Errors

Don’t tilt your pelvis within the route of your entrance leg. It’s going to negate the specified stretch.

Don’t angle your knee within the route of the middle of your mat; your hips will develop to be uneven and as well as you’ll as quickly as additional lose the stretch.

See furthermoreOpen Your Hips in Pigeon Pose (Eka Pada Rajakapotasana)

About Our Expert

San Francisco–based totally coach and mannequin Jason Crandell has 20 years of instructing expertise. His lessons combine components of vitality yoga, anatomical precision, and mindfulness. Crandell has taught on many teacher-training faculties and leads trainings globally. He’s a contributing editor at Yoga Journal, the place he has authored bigger than 25 articles, a podcast sequence, and 4 full-length DVDs. Uncover additional of his teachings at jasonyoga.com.