One Legged King Pigeon Yoga Pose II

One Legged King Pigeon Yoga Pose II is a backbend pose that targets the quads and is ideal for yogis and yoginis at an intermediate level.

muladhara – the root chakra
sahasrara – the crown chakra
related poses
How To Do One Legged King Pigeon Yoga Pose II
  1. Begin in the Staff Pose (Dandasana). Bend your right knee, bringing the bottom of your foot to rest on the floor with your heel at the right sitting bone, shin perpendicular to the floor.
  2. Leaning slightly to the right, bring your left leg straight back. Extend your left leg behind you, keeping your right foot grounded, pressing your knee and top of the foot into the floor. Exhale and bend your left knee, bringing your shin perpendicular to the floor.
  3. Balance your weight between your right foot and left knee, keeping your hips square. Lengthen up through the spine and broaden the shoulders, pressing them firmly into your back. Extend your tailbone firmly down toward the floor, drawing it in toward the navel. Inhale, lifting your left foot up off the ground.
  4. Place your right hand on your right thigh and reach back with your left hand to grab the top of the left foot, pulling it in toward you until you feel resistance. Rotate your hand on the top of the foot so that the top of the hand is facing the wall behind you, elbow pointing up at the ceiling and upper arm parallel to the floor.
  5. Hold this position for 15-30 seconds, increasing the time if you feel comfortable. To come out, exhale and release your left foot, lowering it down to the floor. Return to Staff Pose and repeat on the other side.
  • Breathe deeply through each step.
  • Do not perform this asana if you have high blood pressure (hypertension) or low blood pressure.
  • Avoid this pose if you have an ankle, knee or lower back injury. If you experience pain in the knee in this position, try placing a folded blanket or towel underneath for support.
  • Avoid this pose if you are suffering from migraines or insomnia.
If you have difficulty entering the pose this way, try entering from the Low Lunge (Anjaneyasana).
Stretches & Strengthens

All Muscles: Quads, abs, chest, ankles

Target Muscles: Quads

Health Benefits of One Legged King Pigeon Yoga Pose II
  • Improves posture.
  • Stimulates digestive organs.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Eka Pada Rajakapotasana

(eh-KAH pa-dAH rah-JAH-cop-poh-TAHS-anna)

eka: single, one
pada: leg, foot
raja: king, chief
kapota: pigeon
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?