Advancedbackbend
With Props (1)
One-Legged King Pigeon Pose
Eka Pada Rajakapotasana · एक पाद राजकपोतासन
Also known as: King Pigeon · Advanced Pigeon
One-Legged King Pigeon Pose, also called King Pigeon is a classical yoga posture. Its Sanskrit name Eka Pada Rajakapotasana translates word-for-word as: Eka (One) · Pada (Leg) · Raja (King) · Kapota (Pigeon). Beginning from a kneeling position, the practitioner opens the chest and stretches the entire front body. The posture works to stretch the hip flexors, strengthen the quadriceps and release the lower back. Opens the chest and shoulders. Improves spinal flexibility. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. A blanket and block can be used to make the posture more accessible and support correct alignment. Practitioners with hip injury and knee injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
Hip Flexors(lengthening)
The deep muscles at the front of your hip and thigh on the extended leg (iliopsoas and rectus femoris) experience a profound stretch, releasing chronic tightness often accumulated from prolonged sitting. This sustained lengthening helps to decompress the lumbar spine by reducing the anterior pelvic tilt often associated with tight hip flexors. Energetically, releasing these muscles can unblock the flow in the lower abdominal region, fostering a sense of lightness and freedom in the pelvic bowl, connecting you more deeply to your roots.
Quadriceps(lengthening)
On the extended leg, the quadriceps muscles, particularly the rectus femoris which crosses both the hip and knee, are actively lengthened as the knee flexes deeply and the hip extends. This stretch is crucial for creating space in the front of the thigh, allowing the femur to move more freely within the hip socket. From a yogic perspective, this unwinding of the front of the thigh releases accumulated tension and can help in softening the fight-or-flight response often held in these strong muscle groups.
Spinal Erectors(strengthening)
The muscles running along either side of your spine (erector spinae and multifidus) are actively engaged to support and deepen the backbend, creating an arc in the lumbar and thoracic regions. They work eccentrically to control the extension, preventing collapse and promoting an even curve throughout the spinal column. This engagement strengthens the posterior chain of the trunk, building resilience and vitality in the spine, which is considered the central energetic channel (sushumna nadi) in yoga.
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Never push into pain; use a folded blanket under or between the knees and reduce the depth of the bend.
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Limit the range of hip movement, avoid positions that cause clicking or sharp pain, and use props to support the hip.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Limit the depth of the backbend, engage the core actively before moving, and avoid any movement that creates pinching in the lumbar spine.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Draw the shoulder blades together without externally rotating aggressively; place hands on blocks to reduce range.
Props That Can Help
Optional supports — use when helpful, not required
Folded Blanket
A rolled blanket under the thoracic spine opens the chest gently and supports the backbend, making it accessible as a restorative variation.
Yoga Block
Rest the hands on blocks to begin opening the chest and shoulders before progressing toward full hand-to-floor contact.
Yoga Strap
Loop a strap around the ankles in prone backbends to close the gap between hands and feet, protecting the lower back from excessive compression.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Initiate the backbend from the thoracic spine, not the lumbar
- 2Lift the sternum toward the ceiling
- 3Keep the gluteal muscles engaged to protect the lower back
- 4Broaden across the collarbones
- 5Maintain length in the back of the neck — do not drop the head back
- 6Allow the hip joints to open gradually — never force
Pose Details
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
How to Practice
1. Begin in Adho Mukha Svanasana (Downward-Facing Dog).
2. Bring your right knee behind your right wrist, positioning the right foot slightly towards the left hand.
3. Extend your left leg straight back, ensuring the knee rests on the floor. Keep the leg internally rotated and in line with the hip.
4. Inhale, lift the chest, and lengthen the spine, drawing the shoulder blades down the back.
5. Bend the left leg, bringing the heel towards the gluteus. Reach back with the left hand to grasp the left foot, ensuring the shoulder remains open.
5 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Eka Pada Rajakapotasana
What is One-Legged King Pigeon Pose?
One-Legged King Pigeon Pose, also called King Pigeon is a classical yoga posture. Its Sanskrit name Eka Pada Rajakapotasana translates word-for-word as: Eka (One) · Pada (Leg) · Raja (King) · Kapota (Pigeon). Beginning from a kneeling position, the practitioner opens the chest and stretches the entire front body. The posture works to stretch the hip flexors, strengthen the quadriceps and release the lower back. Opens the chest and shoulders. Improves spinal flexibility. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. A blanket and block can be used to make the posture more accessible and support correct alignment. Practitioners with hip injury and knee injury should approach with care or consult a qualified teacher.
What are the benefits of One-Legged King Pigeon Pose?
Deeply stretches hip flexors and quadriceps. Opens the chest and shoulders. Improves spinal flexibility. Stimulates abdominal organs. Releases tension in the lower back.
Who should avoid One-Legged King Pigeon Pose?
Avoid this pose if you have: Knee injuries, Hip injuries, Lower back pain, Shoulder injuries.
How many steps are in One-Legged King Pigeon Pose?
One-Legged King Pigeon Pose is practiced in 10 steps. Begin in Adho Mukha Svanasana (Downward-Facing Dog).
Is One-Legged King Pigeon Pose suitable for beginners?
One-Legged King Pigeon Pose is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for One-Legged King Pigeon Pose?
You may use: blanket, block, strap. Props make the pose more accessible and comfortable.
What poses should I do before One-Legged King Pigeon Pose?
Prepare with: Adho Mukha Svanasana, Upward-Facing Dog Pose, Setu Bandhasana, Camel Pose. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Eka Pada Rajakapotasana with other poses