Yoga BLOG

Eka Pada Rajakapotasana: the one-legged (king) pigeon pose You're probably familiar with the fact that many yoga asanas are named after animals. This is also the case with Eka Pada Rajakapotasana. All the words that make up this name come from Sanskrit: "Eka" = "one," "Pada" = "leg," "foot," "Raja" = "king," and "Pota" = "pigeon." You're familiar with the ending "asana" = "pose" from your yoga practice. The one-legged king pigeon is the image of an animal resting gracefully and peacefully within itself. Who among us wouldn't want to feel this inner peace? Here you'll learn about the effects of Eka Pada Rajakapotasana and how best to assume this pose. Pure grace: the king pigeon Just the sight of a yoga practitioner in this pose is a delight: The practitioner sits with one bent leg on the floor, while holding the other, kneeling on the mat, with their hand (or both hands) in various variations by the foot, pointing towards the highest. And where else could a pigeon want to go but enjoy the freedom of the sky? How the foot is pulled up is up to you in your daily practice. You can grasp the foot by opening your upper body to the side, or by opening your chest wide and reaching backward and downward with both arms above your head. You can grasp the foot directly with your hand, or you can grasp both arms in a circle behind your head and gently rest the foot in the crook of your elbow. You see: Eka Pada Rajakapotasana is a varied exercise that picks you up exactly where you are in your yoga practice. And that is precisely what is so typical about yoga: that every asana can be modified so that it can have an effect on every person. Hip opening as a trademark If one wanted to promote this asana from a marketing perspective, one would place the hip opening at the top of the list of benefits. Hip opening, as you experience it in the one-legged (king) pigeon pose , brings you numerous advantages. First of all, your hip flexibility will naturally improve, which you will immediately notice in improved posture. The abdominal organs also benefit from this stimulating stretch. This applies to both the digestive and fertility organs, which can be revitalized by the increased blood flow. Furthermore, depending on your grip, you'll stretch your chest muscles and the front of the thigh of the leg whose foot you're grasping. Therefore, you should always remember to perform this asana in reverse. You'll notice that in this exercise, too, there's a "good" side, meaning a more flexible side, and a less flexible side. This is normal and shouldn't worry you. If you can truly immerse yourself in the pose in Eka Pada Rajakapotasana, you'll notice that the muscles in your shoulders and neck can relax more and more. By now, you'll probably also feel the effect of the King Pigeon pose on your mind and soul. You'll become serene, enjoy the grace of the position, and sense, through your knee rooted to the surface, your foot stretched upwards, and your gaze gently tilted upwards, that you are sheltered and protected between heaven and earth. Enter and hold Eka Pada Rajakapotasana There are several ways to get into one-legged pigeon. Ask your yoga teacher about the options and choose the variation that works best for you. It's especially good, for example, if you step one foot forward from downward dog and then lower your legs (one leg bent to the floor, the other on your knee). It's important that you place your knee on a soft surface. Then you can grab your foot in your chosen variation and enjoy the stretch in Eka Pada Rajapotasana for a few breaths. Tip: Asanas that allow you to open your hips are ideal for preparatory practice! Image © inesbazdar / 123rf.com

Pigeon Pose - Kapotasana - Yoga Backbends Eka Pada Kapotasana is a thoroughly beneficial exercise belonging to the category of asanas. Also known as "the pigeon," this well-known yoga practice belongs to Hatha Yoga . Harmonizing body and mind is the goal of this form of yoga. This is achieved through meditation , breathing exercises, and physical exercises. Kapotasana, the pigeon, belongs to the latter category and represents a very important aspect in achieving the interplay of physical and mental energies. With Kapotasana, you can get your heart energy flowing. To activate the full beneficial spectrum of the pigeon pose, you should definitely have some basic knowledge of yoga. This form of asana belongs to the broad spectrum for advanced practitioners. Careful learning and mindfulness while practicing this ancient physical practice are very important for fully enjoying the spiritual energies. The skillful practice of Kapotasana is primarily about specifically addressing your emotional qualities. The pigeon pose helps you rediscover hidden emotions and give them space to unfold. The deep, calm breaths expand your chest, allowing heart energy to flow freely again. Kapotasana also effectively stretches the hip muscles. This effect is achieved by connecting the muscle tissue of the thighs, buttocks, and hips with the back muscles. And a targeted yoga practice like the pigeon pose can release tension in the body that otherwise easily causes back pain. Back problems are among the most common complaints in the Western world. Especially in times when you have little space to move, Kapotasana is a beneficial alternative to machine-based exercises in the gym. Once learned and thoroughly internalized, you can easily practice Pigeon Pose at home anytime. A yoga mat is sufficient for better posture and greater comfort during practice. You don't need much space, so Kapotasana is also suitable for tight spaces. Pigeon Pose not only opens the chest, heart, and shoulders, but also promotes strength, endurance, and patience. Becoming gentler and calmer, facing the challenges of stressful everyday life with more composure – the benefits of Eka Pada Kapotasana are comprehensive and profound. And now a short guide to practicing the pigeon pose. This involves precise posture combined with correct breathing to unlock the full potential of this asana. It involves three phases. At the beginning, it's all about getting your body into the correct position. Kneeling on all fours on the mat, slowly pull your right knee forward until it's between your hands. The knee should be pushed out slightly until your right foot is directly in front of your right thigh. Then push your left leg back as far as you can. Your right foot should touch your left groin. It's especially important to consciously straighten your spine. Now take a deep breath. The second phase focuses on the correct position when exhaling. Here, you should ensure that your arms are bent and your upper body is lowered so that your forehead touches the floor. Now stay in this position for a few breaths, breathing particularly deeply into your chest. Exhaling correctly releases the tension to the floor, and your body gently becomes flatter and longer. In the third and final phase, both arms are slowly extended forward. Then, place your hands together and hold this position for a few particularly deep breaths. As you exhale, support your upper body and straighten up again. It's best to point the toes of your left foot and slowly push yourself up from the floor. Then you can switch sides and perform Kapotasana with your left knee forward. Image © byheaven / 123rf.com