Pose sheet

One-Legged King Pigeon Pose III

Eka Pāda Rājakapotāsana IIIएकपादराजकपोतासन III

Front leg in Vīrāsana; arch your torso, holding the back foot with both hands overhead.

Open this pose in the 3D body

Steps

Support

Folded front leg and back knee on the floor.

Enter

Sit in Daṇḍāsana.
Fold left leg into Vīrāsana: knee forward, foot beside your buttock.
Extend your right leg backward; place your palms down.
Exhale, bend your right knee, and lift your foot.
Arch back; bring each arm overhead and grasp your foot.

Hold

Lift your chest and draw your elbows closer together.
Keep your back shin vertical and your front knee grounded.
Rest your head on your foot.

Exit

Release your foot and sit with your legs extended.
Repeat on the other side for the same duration.

Breathing: Exhale as you enter; breathe normally while holding the pose.
Duration: About 15 seconds per side.

Adapt

Adaptations

III preparationKeep Vīrāsana; support yourself on your hands with back leg extended.

Variations

I (crossed-front-leg variation): front leg crossed, heel near the opposite groin.
II: support yourself on your front foot and back knee.
IV (extended-front-leg variation): front leg extended forward.

Signals of effort

Deep flexion of your front knee.
Deep extension of your spine and neck.
Back hip extended with the knee bent.
Arms overhead, holding the back foot.