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Eka Pada RajKapotasana || One Legged King Pigeon Pose || Techniques For Beginners

#yoga #kingpigeon #yogarimaa #ekapadarajakapotasana

Namskaar Sabhi yogi dosto! Hari Om!

I m Garima Goyal. This video has tried to explain King pigeon pose (Eka Pada Rajakapotasana) which is an advanced yoga posture that requires extreme openness in the shoulders, spine, and hips. This backbending pose involves bringing your toes to the back of your head, which opens the heart and shoulders, and tones muscles in your lower back, legs, and hip flexors. Eka Pada Rajakapotasana, Rajakapotasana, or [One-legged] King Pigeon Pose is a seated back-bending asana in modern yoga as exercise. The Yin Yoga form of the asana is named Swan Pose, while the Aerial yoga variant, supported in a hammock, is Flying Pigeon Pose.

इस आसन को करने से आपकी छाती कबूतर के समान बाहर निकलकर चौड़ी हो जाती है। आसन की शुरुआत में दोनों पैरों को सामने फैलाकर बैठ जाएं अर्थात दंडासन में बैठ जाएं। अब बाएं पैर को घुटनों से मोड़कर इसके तलवे को दाएं पैर की जांघ से लगाएं। अब दाएं पैर को शरीर के पीछे की ओर ले जाकर बिल्कुल सीधा कर दें।

This pose focuses on opening your hips, which supports mobility and flexibility in that joint. Pigeon Pose also stretches your hip flexors and lower back, which are commonly tight due to prolonged sitting. Stretching these muscles regularly may alleviate mild lower back or hip pain.

Pigeon is a deep, challenging stretch that lengthens the hip flexors, a group of muscles that tends to tighten after sitting for too long. It also loosens your glutes and piriformis, a small muscle behind your gluteus maximus that tends to get irritated when your glutes are tight.


Health Benefits

1. Opens up shoulders and chest.
2. Stretches thighs, psoas, gluteus and piriformis muscles.
3. Stretches groins, abdomen, chest, neck and shoulders.
4. Improves flexibility in hips, pelvis and groin.
Lengthens the flexors of hips.
5. Opens up hip joints and increases the range of movements therein.

One-Legged King Pigeon Pose: Step-by-step instructions
1. Starting on your hands and knees, slide your left knee forward, angling your left shin under your torso so your left foot is at the front of your right knee and the outside of your left shin is resting on the floor.

2. Slowly slide your right leg back, straightening your knee and resting the top of your thigh on the floor.

3. Lower your outer left backside to the floor.
Position your left heel just in front of your right hip.

4. Your left knee can angle slightly to the left, outside the line of the hip. Look back at your right leg. It should extend straight back from your hip.

5. Lift your torso away from your thigh. Lengthen your lower back by pressing your tailbone down and forward.

6. Draw your right front hip point slightly forward, toward your left heel.

7. Remain in the pose for a few breaths, release your hands one by one, and lower your torso over the left leg and down to the floor, keeping the spine long.

8. Stay for a few breaths, resting the forehead on the floor or your forearms. Come up with an inhale and return to your hands and knees.
Repeat on the other side.

Plz do practice with me 🙏🏻

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As a beginner aap in videos ki series ko follow kar sakte hai aur ghar baithe ek complete body workout ka anand le sakte hai.

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Thanks for watching this video 😊😊🌸💚💕🧘🏻‍♀️

Garimaa Goyal
Ahmedabad 🇮🇳

#yogarimaa