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Note: Consult a doctor before beginning any exercise regime
Pose type: Hip Opener and Back Bend
Name: Eka pada RajaKapotasana or One legged Pigeon Pose
A wonderful pose for beginners
This posture stretches the hips and groin. It is a great posture to practice to relieve back pain, because it reduces stiffness in the lower back, and helps to create space in the hips.
Benefits
Lengthens the hip flexor
Reduces stiffness in the shoulder blades and arthritis
Stretches the thighs, glutes and piriformis muscles
Relieves pain in the Lower back
Extends Extends the groin and psoas
Helps relieve menstrual pain
Cautions
If your knee hurts, place a rolled hand towel behind it. If that does not help come out of the pose immediately.
To Access this Pose:
1. Starting from kneeling on all fours.
2. Bring your right foot between your hands.
Note: You may rest your hands on some yoga blocks and blanket for assistance.
3. Move your right foot to the left, your calf to the floor, and your right hip to the floor. If your right hip does not reach the floor, place a folded blanket or yoga block under it.
4. Align your right foot with your left front hip bone and lie down so your hip bone is on your heel or keep your calf perpendicular to your body.
Note: If your knee hurts, place a rolled hand towel behind it. If that does not help come out of the pose immediately.
5. Remember to breathe. You can stay in this posture as long as you like. Release and repeat on your left side.
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About the Author:
Kenya Marsh is the founder of SimplyFitandCurvyYoga and Author of several books including Yoga for Beginners: A Great Way to Start. As a wife, stay-at-home mom of two, and yoga teacher. Kenya knows how challenging and beneficial a steady yoga practice can be. She understands it can be hard to start a new yoga journey alone. She created this website, along with courses, books, and more materials to help provide support to busy yogis elevate their yoga practice.
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