14 Benefits of Eka Pada Rajakapotasana

Eka Pada Rajakapotasana is also termed as One-Legged Pigeon pose. It is a seated back bending pose. We can call it Swan Pose. Eka Pada Rajakapotasana has been derived from the Sanskrit word Eka means one, pada means foot, raja means king, kapota means pigeon, and asana means pose posture. This pose was explained in the 20th century.

Eka Pada Rajakapotasana can be started with sitting in dandasana pose, one knee is bent, keeping the knee on the floor, the foot will be placed in front of your groin, and the other leg is taken straight back. Eka Pada Rajakapotasanais an intermediate pose and a right hip opener. It is a hip opener forward bend and has three primary versions. This pose is the first stage; the second stage is Mermaid Pose and the full-legged king pose.

Steps of doing Eka Pada Rajakapotasana

You may find different ways of doing Eka Pada Rajakapotasana; here, we discuss the most straightforward way, starting from your hands and knees position in a downward-facing dog pose. Before starting Eka Pada Rajakapotasana, remember to warm up your body, hips, and thigh properly.

1. Make the downward-facing dog pose and bring the right leg into a down dog split.
2. Bend your right knee and bring that leg forward and bring your right knee to the floor.
3. Release your left knee to the mat, straighten your left leg on the floor, look backward and ensure that your left foot is pointing straight back.
4. The next step will square your hips towards the front of your floor/mat.
5. You may use the folded blanket under your hip to make your asana easy and more comfortable.
6. Bring your torso down into a forward bend over your right leg.
7. Balance your weight on both sides of your hip area. Then reach your forehead towards the floor.
8. Continue doing the squaring your hips and breathe.
9. Then bring your hands in line with your hips, release by curling your left toes under.
10. Step back into the downward-facing dog pose, repeat the asana on another side.

Benefits of Eka Pada Rajakapotasana

1. Eka Pada Rajakapotasana helps in hip opening and forward bending of the body to make it more flexible.
2. It stretches your thigh, groin, back, piriformis and psoas.
3. Helps in preparing yourself for seated postures and backbends.
4. Helpful in getting relief from the sciatica pain, back pain.
5. It helps in releasing stress, anxiety, fear, and trauma.
6. It has physical benefits like; lengthen the hip flexor, opens the hip joints, stretches the thigh, gluteals, and other muscles extend the groin and psoas.
7. It has other benefits also like; helps in removing the urinary disorders.
8. Eka Pada Rajakapotasana stimulates the internal organs of your body.
9. Increases your hip’s flexibility.
10. Eka Pada Rajakapotasana improves your seating posture, alignment.
11. Eka Pada Rajakapotasana reduces your sciatica pain, lower back pain, and stiffness.
12. Eka Pada Rajakapotasana has other emotional benefits like; reduces fear, anxiety, stress, and creates tight hips.
13. It releases negative feelings and utilizes your positive energy for your help.
14. Eka Pada Rajakapotasana improves the flexibility in the pelvis, hips, and groin region.

Please note to avoid the pose if you have faced a hip replacement or currently faced a hip injury. It should be avoided by pregnant women also.