Vinyala

Pose sheet

One-Legged King Pigeon Pose I

Eka Pāda Rājakapotāsana Iएकपादराजकपोतासन I

Fold your front leg; arch back, holding your rear foot with both arms reaching overhead.

Open this pose in the 3D body

Steps

Support

Front buttock and leg; front surfaces of rear thigh and knee.

Enter

  1. Sit with legs extended; fold your right leg inward.
  2. Bring right heel toward left groin; extend your left leg back.
  3. Ground your hands; level your pelvis and lift your chest.
  4. Bend your left knee; hold its foot with right arm overhead.
  5. Exhale; raise your left arm and hold the foot with both hands.

Hold

  1. Level your hips and face your pelvis forward.
  2. Align your rear thigh with its hip; keep your shin vertical.
  3. Lift your sternum and side ribs, distributing the backbend.
  4. Point your elbows upward, keeping them shoulder-width apart.

Exit

  1. Release and ground one hand; then release and ground the other.
  2. Straighten your torso and rear knee; bring that leg forward.
  3. Extend both legs; repeat with your left leg forward.
Breathing
Exhale when grasping your foot; breathe normally while holding.
Duration
Final form: about 10 seconds per side.

Adapt

Adaptations

  • Blanket beneath the buttockRest your front buttock on a folded blanket.
  • StrapLoop your rear foot; hold the strap with both arms overhead.
  • Thigh supportPlace a rolled blanket beneath your rear thigh, near your pelvis.
  • Chair against the wallRest your rear shin against the edge of the seat.

Variations

  • Upright preparation: rear leg straight, hands on waist.
  • Sleeping Pigeon (Sleeping Swan): torso folded, rear leg straight.
  • Final form: grasp your ankle with your hands; touch your heel with your upper lip.

Signals of effort

  • Deep extension of the torso and neck.
  • Both arms overhead, elbows bent, holding the foot.
  • Different hip positions: front flexion and rear extension.
  • Rear knee bent with the foot raised.