Advancedbackbend
With Props (1)
One-Legged King Pigeon Pose II
Eka Pada Rajakapotasana II · एक पाद राजकपोतासन २
Also known as: Advanced King Pigeon II
One-Legged King Pigeon Pose II, also called Advanced King Pigeon II is a classical yoga posture. Its Sanskrit name Eka Pada Rajakapotasana II 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 engage the core, strengthen the quadriceps and stretch the hip flexors. Stretches the thighs and chest. Strengthens back muscles. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. A strap and blanket 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
- Opens the hips and hip flexors
- Stretches the thighs and chest
- Strengthens back muscles
- Improves posture
- Promotes emotional release
- 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
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.
Folded Blanket
A rolled blanket under the thoracic spine opens the chest gently and supports the backbend, making it accessible as a restorative variation.
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 forward behind your right wrist and your right foot towards your left wrist. Adjust your front shin to be as parallel to the front of your mat as possible.
3. Slide your left leg straight back, ensuring your left thigh is internally rotated and your kneecap is pointing down.
4. Lower your hips towards the floor, keeping your hips square. Avoid collapsing onto your right hip.
5. Lengthen your spine and lift your chest, opening your heart.
7 more steps remaining
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Frequently Asked Questions
Common questions about Eka Pada Rajakapotasana II
What is One-Legged King Pigeon Pose II?
One-Legged King Pigeon Pose II, also called Advanced King Pigeon II is a classical yoga posture. Its Sanskrit name Eka Pada Rajakapotasana II 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 engage the core, strengthen the quadriceps and stretch the hip flexors. Stretches the thighs and chest. Strengthens back muscles. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. A strap and blanket 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 II?
Opens the hips and hip flexors. Stretches the thighs and chest. Strengthens back muscles. Improves posture. Promotes emotional release. Stimulates abdominal organs.
Who should avoid One-Legged King Pigeon Pose II?
Avoid this pose if you have: Knee injury, Hip injury, Back injury, Shoulder injury, Pregnancy.
How many steps are in One-Legged King Pigeon Pose II?
One-Legged King Pigeon Pose II is practiced in 12 steps. Begin in Adho Mukha Svanasana (Downward-Facing Dog).
Is One-Legged King Pigeon Pose II suitable for beginners?
One-Legged King Pigeon Pose II is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for One-Legged King Pigeon Pose II?
You may use: strap, blanket. Props make the pose more accessible and comfortable.
What poses should I do before One-Legged King Pigeon Pose II?
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 II with other poses