What is One-Legged King Pigeon Pose B?

One-legged king pigeon pose B, or eka pada rajakapotasana B in Sanskrit, is a deep backbend that requires both flexibility in the spine and shoulders and a strong sense of balance. With the front leg in a lunge and the back knee resting on the floor, the practitioner bends back to grab hold of the toes.

Instructions

• Begin in downward facing dog.
• Exhale and step the right foot forward between the hands.
• Place the back knee on the floor. Slide the right foot forward so that the pelvis is closer to the floor.
• Inhale and reach the right arm up. Lower the hand behind the back. At the same time, bend the left knee to lift the foot up. Grab hold of the toes.
• Inhale, then exhale and reach the left arm up and behind, grabbing hold of the toes.
• Inhale and expand the chest. Gaze toward the sky.
• Breathe while holding the pose.
• Exhale and lower the foot. Step back to downward facing dog and change sides.

Cautions

• Avoid if there is back injury

Benefits of One-Legged King Pigeon Pose B

• Opens the chest and hips
• Improves spinal flexibility
• Stretches the quadriceps
• Improves circulation to the glands and pelvic region
• Boosts energy