RA
Rajakapotasana
राजकपोतासन
Advancedprone
Target Muscles
hip flexorsquadricepsspine extensorschestshoulders
Benefits (4)
- + Deep hip and back opening
- + Opens entire front body
- + Develops grace and flexibility
- + Stimulates abdominal organs
Avoid If (5)
- - Hip injuries
- - Knee injuries
- - Spinal injuries
- - Shoulder injuries
- - Pregnancy
About
Rajakapotasana (King Pigeon) is a deep prone backbend combining hip opening with a back arch where the back foot touches the head.
Step-by-Step Instructions
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1. Start from Adho Mukha Svanasana.
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2. Bring the right knee forward — behind the right hand.
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3. Right shin diagonal (or parallel to the front of the mat).
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4. Extend the left leg straight back.
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5. Hips sink toward the floor — level on both sides.
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6. Inhale, lift the chest.
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7. Bend the left knee, bring left toes upward.
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8. Reach both hands back to grab the left foot — over the head.
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9. Foot touches the head — deep backbend. Hold 3-5 breaths.
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10. Slowly release, repeat on the other side.