Pose sheet

One-Legged King Pigeon Pose IV

Eka Pāda Rājakapotāsana IVएकपादराजकपोतासन IV

With your front leg straight, arch back and hold your rear foot overhead.

Open this pose in the 3D body

Steps

Support

Back of the front leg; rear thigh and knee.

Enter

In Hanumānāsana, place your right leg forward and ground your hands.
Level your pelvis and bend your left knee, lifting your foot.
Lift your chest; hold your left foot with your left hand.
Rotate your upper arm outward and point your elbow upward.
Reach your other hand overhead and grasp the same foot.

Hold

Press your front heel down without bending that knee.
Face your torso forward and lift your breastbone.
Keep your rear thigh grounded and your shin vertical.
Let your shoulder blades rotate upward as you raise your arms.

Exit

Exhale, release your foot, and place your hands beside you.
Straighten your rear leg and return to Hanumānāsana.
Press your hands down, lift your pelvis, and switch sides.

Breathing: Inhale as you lift your chest; breathe gently; exhale to release.
Gaze: Gently upward.
Duration: About six gentle breaths per side.

Adapt

Adaptations

StrapLoop it around your rear foot; hold the ends overhead.
Block under your pelvisSupport your pelvis to keep it level.
WallRest your rear shin vertically against the wall.
Blanket under your kneePlace a folded blanket beneath your rear knee.

Variations

Final IV (rear-foot head-resting variation): head resting against the rear foot.
I (crossed-shin variation): front knee bent, shin crossing in front of pelvis.
II (raised-pelvis variation): front foot grounded, knee bent, and pelvis raised.

Signals of effort

Deep spinal and neck extension.
Front hip flexion and rear hip extension.
Straight front knee and deeply bent rear knee.
Raised arms with bent elbows.