Eka Pada Rajakapotasana
King Pigeon pose is beautiful and incredibly intense, stretching the thighs, groin, psoas muscle, abdomen, chest, shoulders and neck. As an advanced yoga posture, it takes some skill. But by breaking it down to several layers, there is something for almost everyone. Begin by warming the body up with several rounds of Sun Salutations and postures that focus on the hips.
Variation A
Leg Positioning
Start in Downward Facing Dog. Lift your right leg high towards the sky. Bend the knee and place it on the floor behind the right wrist. The right shin should be angled towards the left hip with your right foot placed underneath the left hip crease.
Many yogis have tight hips. Spending your days at a computer can easily lead to this. If you fit in this category, grab a towel or yoga block, placing it under the right glute to support.
Tuck the left toes. Bring your left hip a bit forward and your right hip a bit back. Try to line your hips up by squaring them off. You are in the pose. Stay here for 3 to 5 breaths. Repeat on the opposite side.
Variation B
Bent Knee
Pick up where Variation Aleft off. Place your left hand beside the middle of your right shin. Bend your left knee, bringing the heel as close to the glutes as possible. Grab the outside of your left foot with your right hand. Kick into the hand. Making sure your core is engaged, draw your tailbone down and your hips forward. Remember not to sink into the back. Lift the chest and hold for 3 to 5 breaths. Repeat on the opposite side.
Variation C
Full Expression
If you can hold Variation Bwithout the support of your hands, you may be ready to consider Variation C. This is an advanced posture. Honor your body and love it for where it is in the present moment. Place the loop of a yoga strap around the ball of your left foot. Tighten the strap with the buckle on ball of foot. Place the strap to the right side. Bring your left hand to the floor beside the right shin. Bend the left knee, bringing it close to the glutes. Grab hold of the strap. Lift your elbow up to the sky by internally rotating your shoulder. With a strong core, press your sternum towards the sky.
If you can easily grab your foot, drop the strap and grab your toes. Bring your left hand out in front. Bring the thumb and pointer finger together for Jnana Mudra. This hand Mudra seals in the wisdom of your practice, elevates your energy and connects you to your higher self. Hold this posture for 3 to 5 breaths and repeat on the other side.
With this pose, be cautious if you have sacroiliac, ankle or knee injuries or tight hips and thighs. Always consult your physician before beginning any exercise regimen.
