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17. Ekapada Rajakapothasana
One-Legged King Pigeon Pose
The full pose, which is suitable for intermediate students, will be described in the Full Pose section below. First we'll practice the leg position only, which should be accessible to most experienced beginners.
From a prone position, one leg is brought forward with the knee bent so that the shin crosses under the chest. In the full form of the pose, the chest lifts into a backbend and the back leg is bent, shin vertical and the hands reach back to clutch the foot. Variations Rajakapotasana may have hands and/or back leg on the ground, as well as the chest folded over the front leg.
Procedure:
Begin on all fours, with your knees directly below your hips, and your hands slightly ahead of your shoulders. Slide your right knee forward to the back of your right wrist; at the same time angle your right shin under your torso and bring your right foot to the front of your left knee. The outside of your right shin will now rest on the floor. Slowly slide your left leg back, straightening the knee and descending the front of the thigh to the floor. Lower the outside of your right buttock to the floor. Position the right heel just in front of the left hip.
The right knee can angle slightly to the right, outside the line of the hip. Look back at your left leg. It 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. Exhale and lay your torso down on the inner right thigh for a few breaths. Stretch your arms forward.
Then slide your hands back toward the front shin and push your fingertips firmly to the floor. Lift your torso away from the thigh. 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.
Benefits:
Raja Kapotasana is an asana which helps to open up the chest and also strengthens the back and groin. It opens and increases the flexibility of the hips, at the same time strengthening the back, and stretching the thighs and the groin.
Stretches the thighs, groin, psoas, abdomen, chest, shoulders, and neck. Stimulates the abdominal organs, opens the shoulders and chest.
Precautions:
The exercise is not recommended for those suffering from insomnia, frequent migraines, and hypertension.
If you have had a serious injury to your back or your neck, avoid performing any back bend.
Position:
one leg pose


Kandasana
Kukkutasana
Utkatasana
Uttanasana
Mayurasana I
viparita karani
Padangusta Dhanurasana
Veerabhadrasana 2
Veerabhadrasana 3
Ananda Balasana
Navasana
Dhanurasana
Upavista Konasana
Karna Peedasana
Ardhakati Chakrasana
Trikonasana
Janu Shirshasana
Sarvangasana
Yoga Nidhrasana
Parirutha Janu Shrishasana

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