Eka Pada Rajakapotasana (preparation)
Pigeon Pose · ఏక పాద రాజకపోతాసనం
🧘Picture coming soon
Intermediate Hip openers · తుంటి ఆసనాలు
⏱ Hold / repeat: 30–60 seconds each side · 👧 not for children · 👵 seniors: choose an easier version
How to do it
- From hands and knees, bring the right knee forward behind the right wrist; the right shin angles across.
- Slide the left leg straight back.
- Keep the hips level (cushion under the right hip if needed).
- Stay upright or fold forward onto the forearms; breathe; switch sides.
🌬️ Breathing: Slow breathing into the hips.
✅ Benefits
- Deep stretch for the outer hip and hip flexors
❌ Common mistakes
- Hips tilting to one side
- Pain in the front knee
⚠️ Avoid it, or take care, if
- Knee injury: use the reclined figure-four instead
- Sacroiliac pain
🪑 Easier versions
- Cushion under the hip
- Reclined figure-four stretch on the back
Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.
More Hip openers
Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.
