 EKA
PADA RAJAKAPOTASANA
The Pigeon Pose
BENEFITS
Stretches the thighs, groins and psoas, abdomen, chest and
shoulders, and neck
Stimulates the abdominal organs
Opens the shoulders and chest
CONTRAINDICATIONS/CAUTIONS
Sacroiliac injury | Ankle injury| Knee injury | Tight hips
or thighs
STEP BY STEP
- Begin on all fours, with your knees directly below your
hips, and your hands slightly ahead of your shoulders. Slide
your right knee forward to the back of your right wrist;
at the same time angle your right shin under your torso
and bring your right foot to the front of your left knee.
The outside of your right shin will now rest on the floor.
Slowly slide your left leg back, straightening the knee
and descending the front of the thigh to the floor. Lower
the outside of your right buttock to the floor. Position
the right heel just in front of the left hip.
- The right knee can angle slightly to the right, outside
the line of the hip. Look back at your left leg. It should
extend straight out of the hip (and not be angled off to
the left), and rotated slightly inwardly, so its midline
presses against the floor. Exhale and lay your torso down
on the inner right thigh for a few breaths. Stretch your
arms forward.
- Then slide your hands back toward the front shin and push
your fingertips firmly to the floor. Lift your torso away
from the thigh. Lengthen the lower back by pressing your
tailbone down and forward; at the same time, and lift your
pubis toward the navel. Roll your left hip point toward
the right heel, and lengthen the left front groin.
- If you can maintain the upright position of your pelvis
without the support of your hands on the floor, bring your
hands to the top rim of your pelvis. Push heavily down.
Against this pressure, lift the lower rim of your rib cage.
The back ribs should lift a little faster than the front.
Without shortening the back of your neck, drop your head
back. To lift your chest, push the top of your sternum (at
the manubrium) straight up toward the ceiling.
- Stay in this position for a minute. Then, with your hands
back on the floor, carefully slide the left knee forward,
then exhale and lift up and back into Adho Mukha Svanasana
(Downward Facing Dog Pose). Take a few breaths, drop the
knees to all-fours on another exhalation, and repeat with
the legs reversed for the same length of time.
MODIFICATIONS & PROPS
Place a thickly folded blanket underneath the hip for support.
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