One-Legged King Pigeon Pose II, or Eka Pada Rajakapotasana II, is an advanced pose that can be quite a challenge for yoga beginners. It requires a lot of flexibility and strength from the body. This pose is preferably performed at the end of the session to be warmed up. One-Legged King Pigeon Pose II is similar to its twin sister Eka Pada Rajakapotasana I with a slight variation. It is a great pose for the hip flexor muscles, digestive tract, and posture.
1.) Begin in Downward Facing Dog
2.) Lift your right leg straight up to the sky and then lower the foot down on the inside of your right foot. Come into low lunge
3.) Pressing into your front foot, begin to arch back slowly, reaching for your left back foot. At the same time, begin to bend your left leg to bring the left foot closer and within reach
4.) Once you have grasped your left foot, begin to arch back more, bringing your head closer to the sole of your foot
5.) Now hold your left foot with both arms, elbows pointing up to the sky, with the crown of your head pressed against the sole of your foot. Press your hips forward, keeping them square
6.) Hold this position for up to 30 seconds. To release, simply reverse the steps slowly and repeat on opposite side
One-Legged King Pigeon Pose II is a great exercise to improve your posture; like other pigeon poses, it strengthens the back muscles, improves balance, and reduces lower back pain.
The psoas muscle is perhaps the most important muscle in our entire body (second to the heart, of course). It is part of the hip flexors and it has incredible benefits on our physical health. Unfortunately, spending long hours in a seated position may shorten this muscle, which can lead to serious medical ailments, including scoliosis. One-Legged King Pigeon Pose II is a great practice to straighten the tendons of this muscle and improve its function.
By stimulating peristalsis, which moves the food along your gastrointestinal tract, this pose could be great for people with irritable bowel syndrome.
Many yoga users face difficulties to descend the outside of the front-leg hip all the way to the floor. To ease up this process, place a folded blanket underneath the hip to support it..
For this variation, you need a partner. Ask your partner to stand behind you. He should press his hands against your external upper arms, and lift the outer arms toward the elbows.