Eka Pada Rajakapotasana | One-Legged King Pigeon Pose

Alignments:

> Legs: Back-leg should extend straight out of the hip (and not be angled off to the left), and rotated slightly inwardly, so its midline presses against the floor. The knee of the front-leg should ideally be in a 90 degree angle, if not, do not attempt to deepen into full pose.
> Upper body: Lengthen the lower back by pressing your tailbone down and forward; at the same time, and lift your pubis toward the navel. Roll your left hip point toward the right heel, and lengthen the left front groin.

Key benefits:

> Stretches the thighs, groins and psoas, abdomen, chest and shoulders, and neck
> Stimulates the abdominal organs
> Opens the shoulders and chest
> Therapeutic for Urinary disorders

rajakapotasana-buildup

Duration/practise:

Preparing poses: Hold 1-5 min (beginners)
Modification: Hold for 30 sec to 3 minutes (intermed/advanced)
Full position: Hold for 30 sec to 3 minutes (advanced)

Cautions:
> Sacroiliac injury
> Ankle injury
> Knee injury
> Tight hips or thighs

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