EK
Eka Pada Rajakapotasana with Bolster
एक पाद राजकपोतासन बोल्स्टर
Beginnerkneeling
Target Muscles
hip rotatorsglutespiriformis
Benefits (5)
- + Accessible pigeon for all
- + Bolster levels hips
- + Can hold longer
- + Deep restorative hip opening
- + Excellent for sciatica
Avoid If (1)
- - Knee injuries
About
Pigeon Pose with bolster under the hip — levels the hips and makes the pose restorative.
Step-by-Step Instructions
1
1. From Downward Dog, right knee forward.
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2. Right knee behind right hand.
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3. Left leg extends back.
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4. Place bolster under right hip — support.
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5. Hips level (bolster helps).
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6. Fold forward — onto bolster or arms.
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7. Arms extended or forehead on hands.
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8. Hold 1-3 minutes.
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9. Come up.
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10. Other side.