Eka Pada Rajakapotasana ”One-legged king pigeon pose”

Some benefits:

  • stretches the hips, iliotibial band, piriformis, iliopsoas and groin
  • Allows for complete flexion of front hip and full extension of straight leg hip
  • Can allow for deep emotional insight
  • Stills the mind, calms the nervous system

 

Contraindications:                               

  • knee injury (keep front foot flexed to avoid twisting at the knee)
  • sacroiliac injury
  • ankle injury

 

Entering the pose:

             From hands and knees, slide the right knee forward toward the back of the right wrist. Use the left hand to draw the right foot forward, keeping a flex in the right foot. As you do this, ground the right groin and spiral the right thigh open to the right, sitting back into the right hip. If there is space under the right hip, place a folded blanket or towel underneath to ground that side of the pelvis.

            Stretch the left leg straight back. It can help to come up onto the left toes in order to walk the leg into a full extension. Rest the left kneecap, shin, and top of the foot on the mat.

            Before folding forward, square the hips to the front of the mat by sitting back into the right hip and drawing the left hip gently forward. Find symmetry through the shoulders and lengthen the low back. Inhale to extend the spine and exhale to bring the heart forward. If hips are tight, come onto forearms. If you can extend the spine and drop down a bit, rest your head on a block or your fists. Continue to extend the heart forward and down and you may feel comfortable with the forehead resting on the floor.

 

Within the pose:

You may find an incredible urge to fidget within the pose. It is wonderful to make adjustments for better alignment. Ask yourself if this is what you are doing. Or, is it possible the body is mirroring the mind? Could you allow stillness to overtake the body? As you watch thoughts and emotions, what is their character? Can you stay in the position of observer? As the stretch in the hip intensifies, continue to give yourself the gift of a full inhale and exhale. Stay present to your experience.

 

Exiting the pose:

            Place the hands under the shoulders, and use a full inhale to press up. Remove props. Draw the left knee forward and take the right knee back into hands and knees. Come into child’s pose before transitioning to the other side.

                         

Modification:

A similar but gentler option for opening the hip can be found in “Figure Four” stretch. From a reclined position, bend knees with feet on the floor place right foot on left thigh and reach hands through to clasp the left hamstring or front of the left shin. To keep the joints healthy, flex the right foot and press the right knee toward the front of the mat.