YanvaYoga > Yoga Poses > Half Pigeon Pose

Half Pigeon Pose - Eka Pada Rajakapotasana

01.01.202119.02.2023

Half Pigeon Pose, or Eka Pada Rajakapotasana in Sanskrit (eka, meaning “one,” pada, meaning “foot” or “leg,” raja, meaning “king,” kapota, meaning “pigeon,” and asana, meaning “pose.”) is named after a great yogic master Kapota.

Half Pigeon Pose is a challenging pose and comes under the category of Intermediate Level Poses. This asana helps practitioners to better open their hips, improve their backbend and stretch their torso preparing the whole body for more complex poses like Eka Pada Rajakapotasana A and B.

Pose Detail

Body Position: Arm & Leg Support, Backbend Yoga Poses, Seated Yoga Poses
By Type: Chest Opening Yoga Poses, Flexibility Yoga Poses, Hip Opening Yoga Poses, Shoulder Opening Yoga Poses, Strengthening Yoga Poses
Difficulty: Intermediate
By Benefit: Yoga Poses For Stress Relief

Step-by-Step Instructions

Step 1

Start in downward facing dog with the hips lifting up and back. Finger spread wide and the palms of the hands firmly rooted into the earth.

Step 2

On an inhale, lift the right leg up towards the sky into three legged dog.

Step 3

On an exhale, step the right foot between the hands and walk the right foot over towards the left hand.

Step 4

Place the right shin on the earth as parallel to the short side of the mat as much as possible. Flex the right heel so as to protect the right knee. *Modifications: For tight hips you can fold or roll a blanket or place a block under your right hip. This will help to support and stabilize the hip, which will protect the right knee as well. **It is very important to continually flex your right heel throughout this pose. This will engage the muscles and ligaments around the knee joint to prevent strain or injury.

Step 5

Lengthen the left leg behind you. The left kneecap and top of the feet rests on the earth. The left inner thigh rolls slightly towards the sky (this will help the hips stay square)

Step 6

Firmly press through the fingertips and lift the torso away from the right thigh. Work towards having the hips be even and squaring them with the short end of the mat.

Step 7

Draw the tailbone towards the back heel and firmly press the top of the back foot into the earth. Lengthen the spine.

Step 8

To go deeper into this posture, come down to the forearms or extend the torso and arms forward and down so as to lay the body flat on the front bent leg.

Step 9

To release Pigeon Pose, gently walk the hands back towards the hips and bring extend the torso up perpendicular to the earth. Press into the fingertips and tuck the back toes. Lift the front leg up off the earth. Press the hips up and back as you extend the right leg back to a three-legged dog. Bring the right foot down to Downward Facing Dog. Repeat on the opposite side.

Benefits and Contraindications

Benefits

Stretches the entire front of the body, the ankles, thighs and groins, bdomen and chest, and throat.

Stretches the deep hip flexors (psoas)

Strengthens back muscles.

Improves posture.

Stimulates the organs of the abdomen and neck.

Contraindications

High or low blood pressure

Migraine

Insomnia

Serious low back or neck injury

Photo poses in different angles

Tips

This can be an intense stretch on the outer hip. Keep your right foot close to your left hip to start with. The more your shin is parallel with the front of the mat, the more intense the hip opener will be.
If your forehead doesn’t reach the mat you can make fists with your hands and stack them on each other then rest your forehead on your hands, or use a block.
You can also stay up higher, resting on your elbows or hands, just remember not to slump in the shoulders – keep the base of the neck soft.
Try the Figure Four variation, described below.