Eka Pada Rajakapotasana (aa-KAH pah-DAH rah-JAH-cop-poh-TAHS-anna), also commonly known as one-legged pigeon pose is an excellent hip opener for beginners and advanced yogis.  This pose opens the hip flexor, hip rotator and groin muscles.  One-legged pigeon pose can relieve sciatic nerve tension and ease chronic lower back pain. Eka Pada Rajakapotasana can also increase circulation to urinary, digestive and reproductive systems.

While one-legged pigeon pose has many health advantages, it should be avoided if one has meniscus, knee or ligament injuries or a sacroiliac joint injury.

How to perform Eka Pada Rajakapotasana:

1. Start on all fours in a squared table pose.

2. Slide the right knee forward toward the right hand. Angle the right knee to two o’clock.

3. Slide the left leg back as far as the hips will comfortably allow.

4. Keep hips square to the floor. If the hips are not square, there will be unnecessary force on the back and the hips will not be able to open as fully as possible.

5. If a deep stretch is not felt in the right glute, slide the right foot forward gently, toward the left hand. With practice, bring your foot parallel with the front edge of your mat.

6. The right thigh should have an external rotation, and the left thigh should have a slight internal rotation. This will keep pressure off the knee caps.

7. The torso should be upright, with the hands pressing into the yoga mat.  Sink the hips forward and down.   If this position is easily attained, intermediate yogis can rest on their forearms, and from there, rest the chest on the floor with the arms fully extended in front of the body.

8. To obtain a full release in the hips, breathe and release the belly. Stay in this position anywhere from 10 breaths to 5 minutes.

For a complete listing of all the classes at Wilmington Yoga Center, please visit us at https://wilmingtonyogacenter.com/classes/yoga-class-schedule/.