One-legged Pigeon Pose -
Eka Pada Raja Kapotasana

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

How to pronounce: 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 the flexibility of the hip muscles and aids in relieving sciatica.


Before you sit in this posture, do some simple warm-up asanas that will make the stretch easy and comfortable for the body. 

Preparatory poses of the One-legged Pigeon Pose or Eka Pada Raja Kapotasana


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

  1. Begin by getting into the Cat Stretch (Marjariasana).
  2. Breathe out and bring your right knee forward to touch the right wrist.
  3. Bend the knee, and 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 the Cat Stretch pose and take a couple of deep breaths and repeat the process with the other leg



One-legged Pigeon Pose (Eka Pada Raja Kapotasana) for beginners

If you are a beginner, it would help you to 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. Over time and with practice, you will feel comfortable with the pose and will be able to maintain it naturally without these supports. 

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

Eka Pada Raja Kapotasana has several benefits:


Contraindications of the One-legged Pigeon Pose or Eka Pada Raja Kapotasana

Some people should avoid doing this pose in these conditions:

Also, perform this pose only under the supervision of an experienced teacher.

Follow-up poses of the One-legged Pigeon Pose or Eka Pada Raja Kapotasana

You may follow up this pose with these asanas:

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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 an Sri Sri Yoga teacher. Find an Sri Sri Yoga program at an Art of Living Center near you. Do you need information on programs or share feedback? Write to us at

FAQ's on Pigeon Pose