Advancedbackbend
With Props (1)
Eka Pada Rajakapotasana II
एक पाद राजकपोतासन २
Eka Pada Rajakapotasana II is an intense backbend and hip opener that requires significant flexibility and strength. It deeply stretches the hip flexors, thighs, and chest while strengthening the back muscles. This asana promotes emotional release and improves posture.
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
- Hip injury
- Back injury
- Shoulder injury
- Pregnancy
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
About this Pose
Eka Pada Rajakapotasana II is an intense backbend and hip opener that requires significant flexibility and strength. It deeply stretches the hip flexors, thighs, and chest while strengthening the back muscles. This asana promotes emotional release and improves posture.
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 Eka Pada Rajakapotasana II?
Eka Pada Rajakapotasana II is an intense backbend and hip opener that requires significant flexibility and strength. It deeply stretches the hip flexors, thighs, and chest while strengthening the back muscles. This asana promotes emotional release and improves posture.
What are the benefits of Eka Pada Rajakapotasana 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 Eka Pada Rajakapotasana II?
Avoid this pose if you have: Knee injury, Hip injury, Back injury, Shoulder injury, Pregnancy.
How many steps are in Eka Pada Rajakapotasana II?
Eka Pada Rajakapotasana II is practiced in 12 steps. Begin in Adho Mukha Svanasana (Downward-Facing Dog).
Is Eka Pada Rajakapotasana II suitable for beginners?
Eka Pada Rajakapotasana II is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Eka Pada Rajakapotasana II?
You may use: strap, blanket. Props make the pose more accessible and comfortable.
What poses should I do before Eka Pada Rajakapotasana 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