Pose sheet

One-Legged King Pigeon Pose · Preparation

Eka Pāda Rājakapotāsanaएकपादराजकपोतासन

Keep your chest lifted, one leg folded forward and the other extended behind.

Open this pose in the 3D body

Steps

Support

Front buttock and leg; back thigh, knee, instep, and both palms.

Enter

Sit; bring your right heel toward your left groin, knee grounded.
Extend your left leg backward, keeping the thigh grounded.
Ground your palms in front of your pelvis; straighten your arms.
Face the center of your back thigh, knee, and instep downward.
Inhale; lift your chest and lengthen both sides of your torso.

Hold

Lift your breastbone and lengthen both sides of your torso.
Keep your pelvis level and your chest facing forward.
Keep your back leg straight and aligned with its hip.
Distribute support through both legs and your hands.

Exit

Press through your hands and front leg to lift your pelvis.
Bend your back knee; bring that leg forward and straighten both.
Repeat on the other side for the same duration.

Breathing: Breathe freely; inhale as you lift your chest.
Gaze: Gaze at a point ahead.
Duration: One minute per side; advanced grip: ten seconds.

Adapt

Adaptations

Blanket under the buttockSupport your front buttock with a folded blanket; keep your pelvis level.
Blocks under the handsPlace each palm on a block to support your torso.
Blanket under the back thighPlace a rolled blanket under the front of your back thigh.
Supine figure fourLie down; cross one ankle over the opposite thigh, knees bent.

Variations

Head-to-foot variation I: head toward foot; overhead grip, directly or with strap.
Forward fold: torso over the front leg.
II: foot/knee balance; III: Vīrāsana, heel beside hip; IV: Hanumānāsana splits.

Signals of effort

Different hip positions: flexion in front and extension behind.
Front knee bent and front hip externally rotated.
Partial weight on the wrists.
Spine in extension.