Hip opening yoga with Eka Pada Kapotasana
What is Eka Pada Kapotasana?
In Sanskrit, ‘eka’ means ‘one,’pada’ means leg or foot, ‘kapot’ refers to a pigeon, and asana to a yoga pose. So the literal translation for Eka Pada Kapotasana is One-legged Pigeon Yoga Pose. This pose is so called because once completed, it resembles a pigeon or a dove with its chest puffed up and its tail sticking out.
It is a difficult balancing pose, which also combines backbends, and can be only achieved after much practice. Do not attempt it if you are a beginner.
Step-by-step procedure:
Benefits of Eka Pada Kapotasana:
Although this is essentially a hip opening pose, it has other benefits as well.
Contraindications: Do not attempt this pose if you have a serious back or neck injury, or a headache.
In Sanskrit, ‘eka’ means ‘one,’pada’ means leg or foot, ‘kapot’ refers to a pigeon, and asana to a yoga pose. So the literal translation for Eka Pada Kapotasana is One-legged Pigeon Yoga Pose. This pose is so called because once completed, it resembles a pigeon or a dove with its chest puffed up and its tail sticking out.
It is a difficult balancing pose, which also combines backbends, and can be only achieved after much practice. Do not attempt it if you are a beginner.
Step-by-step procedure:
- Sit on your heels in a kneeling position.
- Now take a half split position by extending the left leg back. Keep the knees facing down towards the floor.
- Place both your hands on the floor, next to your right knee. Inhale, extend your neck and spine.
- Bring the right foot forward, keeping the lower leg perpendicular to your torso.
- This split position opens up the hips. You can do this by flexing the foot and pushing up with the palms. Balancing with the palms will help you to push your hips lower to the ground. You can use a cushion under your hip, as a prop.
- Hold the pose about 30 seconds to 1 minute, and release it by coming to Dandasana (Seated Staff Pose).
- Repeat the pose with the other side.
Benefits of Eka Pada Kapotasana:
Although this is essentially a hip opening pose, it has other benefits as well.
- It stretches, strengthens, rejuvenates and tones the entire length of the spine, especially the dorsal and lumbar regions.
- It also stretches and opens up the ribs and chest, helping to expand the lungs. This encourages more intake of oxygen in the blood, which in turn helps better functioning of the heart and other organs.
- The neck and shoulder receive a good stretch and it thus releases muscular tension in these areas.
- It is a wonderful stretch for the hips, groins and pubic region. It thus improves the working of the urinary system and helps to control sexual desire.
- By expanding the chest it also improves the function of the heart, thus providing better circulation and a richer supply of blood.
- Better circulation helps better functioning of the endocrine glands, the adrenals, gonads, thyroids and parathyroids.
Contraindications: Do not attempt this pose if you have a serious back or neck injury, or a headache.