yoga retreat

Eka Pada Rajakapotasana

eka = one · pada = leg or foot · raja = master · kapota = pigeon · asana = pose
One-Legged King Pigeon Pose, ahead bend variation, a.k.a. Sleeping Pigeon Pose

Benefits

Provides the outside turning and also flexion that your hips have to remain nimble, launches tension in your hips from resting all day.

Instruction

1. Come to all fours with your hands listed below your shoulders, knees below your hips. Bring your left knee to touch your left wrist. Keep your left upper leg alongside the side of your floor covering and inch your left foot forward up until it’s just before your right hip. If your hips permit, walk your left foot closer to the front of your floor covering to produce a much more intense stretch.

2. Slide your best leg towards the back of your mat and also reduced both hips towards the flooring. As you lower your pelvis, be certain that your hips do not spill to the. Examine your shoulder and also see to it your back leg is extended directly. Press the top of your back foot right into the floor to more deeply stretch your hip flexors. Remain below, with your arms straight and also your hands along with your hips, for 2 to 4 breaths, allowing your hips settle toward the floor as well as observing the experiences in your reduced body.

3. Stroll your arms ahead so that they go to a 45-degree angle to the flooring– about the same angle as Adho Mukha Svanasana (Downward-Facing Pet dog Position). Press your hands firmly right into the floor as if pushing away the ground. Enhance this activity by rooting down with your front shin and also the top of your back foot. Feel how this boosts the opening in your front hip as well as back thigh. Take 2 to 4 deep breaths.

4. Continue to deepen the posture by walking your arms onward up until your temple rests on the flooring. You’ll extend your external hip a lot more deeply by keeping your elbow joints off the ground. Remain to root down through your front shin and back foot. Take a breath right into the sensations that are roaring in your hips, relax your eyes, mouth, and throat. Take 3 to 4 breaths, release, and also repeat on the various other side.

Avoid These Common Mistakes

healing

Don’t turn your hips toward your front leg. This will certainly negate the desired stretch.

yoga tips

Don’t angle your knee toward the facility of your floor covering, your hips will become unequal and also you’ll once more lose the stretch.