Eka Pada Rajakapotasana (One-legged Pigeon Pose) To Improve Flexibility Of Hip Muscles

By: Mona Verma
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These days, people aren't doing any physical activity as required by the body. As a result, they are facing joint problems, which become severe over a certain period of time.

One such reason is the long hours of work at the office, which keeps you restricted to your chair only. Our hip muscles are responsible for the basic movement of the body, and it is essential to take care of them.

Improving hip mobility has become a major focus of many training programs lately, and with good reason. It helps us in walking, climbing stairs, giving support to the knees, it also helps in sitting, squatting and even sleeping.

Playing any kind of sports is directly proportional to the hip strength you're required to have to be extremely flexible.

All this has become merely an imagination due to long hours of the desk-bound jobs. Sitting most of the day stiffens the hips and can make them weaker due to prolonged positioning.

Hence, this asana helps you to come out of such a problem. Again, like other asanas, this has also been derived from the Sanskrit term "Eka" meaning One, "Pada" meaning foot, "Raja" meaning King, "Kapot" meaning Pigeon, and "Asana" meaning pose.

This asana is meant for intermediate levelers and is the best one to provide flexibility to the hip muscles and it also provides relief against sciatica.

Step-By-Step Procedure To Perform The Asana

Step 1. Start this pose by getting on to your knees like you have done in the Marjaryasana.

Step 2. Slowly, while exhaling, just get your right knee closer to touch the right wrist.

Eka Pada Rajakapotasana


Step 3.
Your knee should be bent, and get your ankle close to the groin portion. Gradually, get your right foot close to your left hand, till your toes are able to touch the left wrist.

Step 4. Now, shift your left leg back, making sure that it touches the floor. Your knee should be absolutely straight and the front foot should be touching the floor and the sole should be looking towards the sky.

Eka Pada Rajakapotasana


Step 5.
While pressing your tail bone forward, insist on pressing your right hip on the ground and lengthen your lower back.

Step 6. The more you stretch, the stronger your hip muscles will tend to become, along with obtaining good flexibility.

Eka Pada Rajakapotasana

Step 7. Concentrate on your breathing pattern. Just inhale and exhale.

Step 8. Then, repeat the same with the other leg.

As a beginner, just start with a folded blanket or get a yoga block below your groin region to get accustomed to the pose. Gradually, try to do it without any support.

Benefits Of The Asana

• Helps to stretch the lower part of the body
• Stimulates the abdominal organs
• Helps in relieving the sciatica nerve-related pain
• Opens and adds flexibility to the hips
• Keeps the body away from stress and anxiety

Caution
People who've undergone an ankle or leg surgery must not perform this asana. Also, remember to perform this pose under the supervision of an expert if you're at a beginner level.

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Story first published: Wednesday, June 22, 2016, 17:30 [IST]
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