The royal pigeon yoga posture (Eka Pada Rajakapotasana) that improves balance and hip flexibility

Whichever form of yoga you choose, one of the most important things is to start by mastering the basic postures. Poses like phalakasana or sukhasana. And to that group of initiation postures also belongs the Eka Pada Rajakapotasana, an asana that will allow you to improve your position and work on your hipsamong many other benefits that you can read about here.

Eka Pada Rajakapotasana is done in a seated backbend to find tremendous benefits for the body. The meaning of the name of this asana is eka (one), pada (foot or leg), raja (king) and kapota (dove). It is also called the swan pose by practitioners of yin yoga.

How to Do Eka Pada Rajakapotasana Right

The first thing is to put yourself in the table position with your hands on the floor and slightly away from your shoulders and knees, just below your hips. Now slide your right foot in while the heel faces the left knee. Put your right knee behind your right wrist.

Now simultaneously slide your left leg back and let the right hip lean on the ground. While your left leg remains straight to set the posture, straighten your left knee. Lower your torso as you exhale. Then move forward as you straighten your arms and then lift your torso away from your thigh as you press your fingertips into the ground. Now lengthens the lower back pushing the coccyx forward.

Next, let your sternum point toward the side of the ceiling by lifting your torso up through your ribcage. Then, as you tilt your head back, draw a slight curve inside your neck. Finally take your left knee with your hand while you bend it and touch your head with it. Stay in this position for a few seconds and then slowly lower your left foot to the ground.

To finish, straighten your head and place your hands on the floor as you bring the torso forward. Now slide your right foot back lifting your right hip off the ground while bringing your left leg over your knee. Slowly return to the tabletop position as you relax.

The benefits of the royal pigeon pose

If you incorporate this asana into your regular yoga routine, you will see how quickly your hip flexibility increases. It increases the blood circulation in that area, thus improving its range of movement. As well relieves lower back pain by supporting the muscles of the lower back and spine. In addition, it helps tone and strengthen the back and abdominal muscles.

Another additional benefit is that it acts on the urinary problems, as it massages your internal organs. Similarly, practicing Eka Pada Rajakapotasana improves alignment and sitting posture, while increasing the flexibility of the hips. Therefore, practicing this asana regularly improves your posture efficiently in addition to get rid of negative feelings stress, fear, trauma and anxiety.