2100-Asanas_-The-Complete-Yoga-Poses-Daniel-Lacerda

ONE-LEGGED KING PIGEON: FOOT TO THE BACK OF THE HEAD
One Legged King Pigeon Pose 1
Eka Pada Raja Kapotasana 1
(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Pose Type: seated, backbend
Drishti Point: Angusthamadhye or Angustha Ma Dyai (thumbs)
How to Perform the Pose:
1. Begin by sitting on the floor with both your legs straight out in front of you. Engage your mula
bandha, uddhiyana bandha, and ujjayi breathing.
2. Exhale and bend your left knee, keeping the knee on the floor, and slide the left heel toward the
inside of your right thigh.
3. Inhale as you lean forward. Exhale, extend the right leg straight out behind you with your right
thigh, knee, shin, and front of the right foot on the floor. Square your hips by pulling the left hip to
the back and right hip to the front.
4. Inhale as you lengthen the spine, pressing both hands to the floor by your hips for support. Exhale
as you let your head roll back into a backbend.
5. Exhale as you bend your right knee, bringing your right foot toward your head. Once your right foot
touches your head, slide your right foot under the back of your head and fix it in place.
6. Inhale as you stretch both arms up over your head. Exhale as you bring your palms together,
keeping your arms straight and strong (Pose #1). Push through your chest. You can experiment with
interlocking your fingers and letting your pointer fingers and thumbs be straight. You can also
bring your foot to the side of your head (Pose #2).
7. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the
stretch.
8. Exhale as you release the right foot from under your head and lower it to the floor. Inhale and
straighten your spine. Exhale as you bring both your legs straight out in front of you. Repeat on the
other side.
Modification: both arms extended to the sky
1. foot to the back of the head, palms together
2. foot to the side of the head, fingers interlocked, pointer fingers free
eka = one
pada = foot or leg
raja = king, royal