Eka Pada Raja Kapotasana (One-legged Pigeon pose)

Eka = One, Pada= foot, Raja = King, Kapot = Pigeon, Asana = pose

Pronounced : Ache-aa-Pahd-uh-Rah-jah-Capote-aas-un-uh

Eka Pada Raja Kapotasana is a yoga posture suitable for intermediate level yoga practitioners. It is known to improve flexibility of the hip muscles and aids in relieving sciatica.

How to do Eka Pada Raja Kapotasana (One-legged Pigeon pose)

  1. Begin by getting into Marjariasana (Cat stretch).
  2. Breathe out and bring your right knee forward to touch the right wrist.
  3. Bending the knee, bring your ankle near the groin region. Now slide the right foot towards the left hand, till the toes touch the left wrist.
  4. Slide the left leg back so that it touches the floor. Keeping the knee straight, ensure that the front of the foot is touching the ground, while the sole faces the ceiling.
  5. Lower your right buttock to the floor and press your tailbone forward to lengthen your lower back.
  6. You may strengthen the lower back further by pushing your fingertips firmly to the floor.
  7. Take a few deep breaths in this position.
  8. Taking support of your hands, slide your left knee forward while exhaling and get back into the Cat stretch.
  9. Stay in Cat stretch and take a couple of deep breaths and repeat the process with the other leg.

Eka Pada Raja Kapotasana for beginner

You may fold and place a blanket or place a yoga block below your groin region to support the body while doing the Eka Pada Raja Kapotasana.

Benefits of Eka Pada Raja Kapotasana (One-legged Pigeon pose)

Eka Pada Raja Kapotasana stretches the entire lower part of the body, stimulates the abdominal organs and helps relieve the body of Sciatica. It helps open up the hips and adds more flexibility to the hip region. It is also known to relieve the body of stress and anxiety.

Contraindications and cautions of Eka Pada Raja Kapotasana

Ankle or knee injury: Perform this pose only with the supervision of an experienced teacher.

Follow-up poses

You may follow up this pose with the Kapotasana



Yoga practice helps develop the body and mind bringing a lot of health benefits yet is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and a Sri Sri Yoga teacher. Find a Sri Sri Yoga course at an Art of Living Center near you. Do you need information on courses or share feedback? Write to us at info@srisriyoga.in

Founded in 1981 by Sri Sri Ravi Shankar,The Art of Living is an educational and humanitarian movement engaged in stress-management and service initiatives. Read More