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Rajakapotasana (One Legged King Pigeon Pose) For Flexible Hips

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You have a job where you need to sit and work continuously for several hours. This for sure is likely to make your hands, feet and hips stiff.

Sometimes the stiffness comes along with severe pain and you have no other choice but to pop a painkiller for immediate relief. There are several exercises which might help you to stretch and get back to form. But if you are looking for a permanent cure to make your hands and hips flexible, then you must definitely resort to yoga.

Rajakapotasana (One Legged King Pigeon Pose) For Flexible Hips

Also Read: Yoga Asanas For Brain

Unlike the other forms of exercises or treatment measures to have a flexible hip, yoga asanas provide a permanent solution. In addition to this yet another benefit of yoga is that it comes without any side-effects.

Rajakapotasana or the One Legged King Pigeon Pose is considered as one of the best yoga asanas to get a flexible hip. The word Rajakapotasana comes from the Sanskrit word 'Raja' which means king, 'Kapot' which means pigeon and 'Asana' which means pose.

Also Read: Yoga Asanas For Headache

This asana is one of the advanced yoga poses. It is best to practise this asana early in the morning. However, for those of you who do not have time in the morning, you could also practise this in the evening, but make sure there is enough time gap between consuming your food and performing the asana.

Check here for the step-wise procedure to perform Rajakapotasana.

Step-by-step Procedure To Perform Rajakapotasana:

1. Kneel down and see to it that your knees are right under your hips.

Rajakapotasana (One Legged King Pigeon Pose) For Flexible Hips

2. Slowly move your one knee forward. Your shin should be placed right under your torso. The outside of your buttocks should be placed on the floor.

3. Move the other leg to the back slowly and extend it straight out of the hip. The knee should be made straight and the front of your thighs should be on the floor.

4. The heels should be in front of the hip.

5. Push back your torso and stretch. Using your hands, pull your foot towards the head.

Rajakapotasana (One Legged King Pigeon Pose) For Flexible Hips

6. Push your sternum up towards the ceiling and lift up your chest.

7. Remain in the position for a minute or two.

8. Slowly come out of the position and take a deep breath.

9. Repeat the same with the other leg.

Other Benefits Of Rajakapotasana:

Helps to improve digestion.
Helps to strengthen the groin.
Helps to stretch the body and strengthen the back.
Helps to open up the chest.
Helps to improve the functioning of the reproductive system.
Helps to relieve stress and anxiety.


People suffering from back and hip injuries should avoid practising Rajakapotasana or perform it under the guidance of a trained yoga expert.

Read more about: yoga, digestion, stress
Story first published: Saturday, July 23, 2016, 11:00 [IST]
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