Eka Pada Rajakapotasana I Eka Pada Rajakapotasana II Eka Pada Rajakapotasana III Eka Pada Rajakapotasana IV

RAJAKAPOTASANA
Royal Pigeon Pose (Steps and Variations)

Baddha Eka Pada Rajakapotasana IV Baddha Parvritta Eka Pada Rajakapotasana IV Eka Pada Kapotasana Kapotasana Kroukachasana Valakhilyasana Rajakapotasana

This is a beautiful and advanced pose. Although it may not appear that way, most of the stretch necessary for this pose is in the front of the back thigh and pelvis, as well as in the shoulder joint, not the spine. Make sure you have practiced several other backbends to warm up before you attempt this pose. The Effects of the Eka Pada Rajakapotasana Cycle These poses rejuvenate the lumbar and dorsal regions of the spine. The neck and shoulder muscles are fully exercised and the various positions of the legs strengthen the thighs and ankles. The thyroids, parathyroids, adrenals and gonads receive a rich supply of blood and function properly, which increases vitality. In these poses more blood circulates round the pubic region, which is kept healthy. These asanas are recommended for disorders of the urinary system and for controlling sexual desire.
Light on Yoga: Yoga Dipika by B.K.S. Iyengar 1966 George Allen & Unwin Publishters, Ltd.; ISBN 0-8052-1031-8

Eka Pada Rajakapotasana I

One-Legged King Pigeon Pose, Step 1

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Now let's begin to enter the posture:

Eka Pada Rajakapotasana

One-Legged King Pigeon Pose, Step 1 The Yoga Journal, November/December 1997 by John Friend

Practice living in the present moment-and massage your inner organs-with this graceful standing twist. Throughout history in various cultures, the head and the upper body have been seen as the repository of our higher nature and the pelvis as the receptacle of our lower nature. Consequently, we have valued the upper body more than the lower. It isn't surprising that we become enamored with bright flowers dancing in the sun and forget about the bulb and roots lying in the dark stillness of the earth. However, like the bulb and roots of a flower, the pelvis and hips contain the fundamental creative power for our mind and body. From within a flower bulb, a creative force shoots roots downward and a stem upward. Similarly, the pelvis contains a creative impulse that helps us both ground and express ourselves in the world. Keeping the pelvis and hips open and stable allows for the free flow of this creative energy. Some of the most popular yoga poses, especially for beginners, are the "hipopeners." These poses not only open the hip joints, the place where the legs meet the pelvis, but also help align the pelvis and the sacrum. I think most yoga students initially enjoy hip-opener poses not so much for the emotional and subtle energetic effects, but because they can immediately experience some very tangible physical benefits like greater freedom in their lower back and hips. When the hips are loosened up and the sacrum and pelvis are better aligned, you can

walk, sit, and generally move around with more ease and comfort. In addition, opening the hips takes excessive pressure off the unforgiving knee joints. In the beginning of your yoga practice, these physical benefits of hip-openers keep your interest high until the deeper energetic benefits occur.

A common beginner yoga hip-opener is widely known as Pigeon Pose, the preparatory stage of Eka Pada Rajakapotasan a. The Sanskrit name of the pose, which is a mouthful especially when you say it quickly, describes an advanced backbend with the chest puffed out like a big pigeon. However, beginners should not be frightened away from the preparatory stage of the pose, because it can easily be performed and enjoyed in the first yoga class. Begin by kneeling on your hands and knees. Bring the big toes to touch and the knees a little wider apart. Stretch your right leg straight back along the floor behind you and shift your

Demonstrated by Donna Farhi , (I think)

Photograph by John Robbins Yoga Journal January/Februar y 2000

left knee out a little farther to the left. Slide your left foot over so it's more in line with the right groin. Continue to walk your right leg back until your hips move toward the floor as much as possible. If necessary you can rest momentarily on your forearms.

If you feel any discomfort in your left knee, angle the left leg straight ahead. If this does not alleviate the discomfort, elevate your left hip by sitting on a folded blanket. Look back at the right leg and see that it is extended straight back. Flex the right foot and tuck the toes under on the floor. To align the pelvis properly, first square it straight ahead by turning the right hip forward and drawing the outer left hip back. Turn the lower belly and navel to the left so the front rims of the pelvis, like the beams of automobile headlights, shine straight ahead. The floor of the pelvis should be level so one hip is not higher or lower. Once the pelvis is square to the front, observe the position of the sitting bones. A common tendency is for the sitting bone of the front leg hip, the left sitting bone in this case, to be elevated after squaring the hips. If your left sitting bone is higher than the right, then shift the weight of your pelvis to the left and lower the outer left hip until the pelvic floor is parallel with the floor. At this point you're probably feeling a good stretch in your left hip or the back of your left leg. However, you have simply positioned the body to the outer form of the pose. Most students stop at this place and just "hang out," relaxing into the sensation of the stretch without creating any muscular and energetic actions to further open the pose. Instead, take a slow rhythmic breath, soften your edges, and open to a vast sea of divine grace surrounding you. Keeping the quality of soft open-heartedness, engage all your muscles in toward the midline of your body. Then, while hugging your bones with your muscles, draw your sitting bones back and apart so your hips widen and the pelvic floor expands. Walk your hands toward your hips so your pelvis is more upright. With the legs and hips toned and the sitting bones back and apart, draw the buttocks down and scoop the tailbone in toward the pubis. Lift the back ribs and puff the top of the chest like a happy pigeon. Draw the shoulders back and smile. Hold for about 30 seconds while breathing deeply into the pelvis.

With each deep inhalation feel the pelvic floor expand and the hips blossom. Then allow each slow, quiet exhalation to take the tailbone farther down and into the body. With each inhalation into the pelvis, you can connect with the desire to expand into healthy and creative personal relationships. With each exhalation, you can ground yourself into the comforting solidity of the earth. To come out of the pose, lean onto the side of the left hip and bring the legs starting position on all fours. Follow the same instructions on the second side. When the pelvis becomes firmly rooted in a balanced flow of energy, the heart blossoms. Even in the most elementary hatha yoga poses, we can experience that all parts of the body are equally valuable and sacred.

Lovely variations on Eka Pada Rajakapotanasana, Step I

Eka Pada Rajakapotanasana

Yogi Unknown
(eMail me if you know the Yogi's name!)

Demonstrated Balnaves

by

Emma

Shadow Yoga P.O. Box 6067 Halifax Street Adelaide SA 5000 Tel. +61 [0] 414 355 520 Notice the toes held in Janu Sirsasana C position?

Eka Pada Rajakapotasana I

One-Legged King Pigeon Pose, Step II

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Mermaid Pose I

Eka Pada Rajakapo tasana Step II or Mermaid Pose I Yogi Unknown

(eMail me if you know the Yogi's name!) From Yoga Vidya in Germany Tel. 026858002-0

Mermaid Pose II

Eka Pada Rajakoptasana Step II or Mermaid Pose II

Demonstrated Cindi Lee

OM yoga center Cindy Lee, Director 135 West 14th street, 2nd Floor New York, NY 10011 Tel: 212-229-0267

by

Demonstrated by Joni Yecalsik

Notice the back foot is drawn up to the head, and "hooked" into the elbow? Both ladies have turned this into a strong chest opener as well. Both are protecting the tendons in the knee by keeping the front foot and toes very active.

Eka Pada Rajakapotasana I

One-Legged King Pigeon Pose, Step III

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This asana is also known as Eka Pada Viparita Mastakasparashasana, or One-legged Soles of Feet to Head Pose Pose.

Eka Pada Rajakapotasana Demonstrated by Linda Munro

Ashtanga Yoga Paris Tel: +33 (0) 6.22.32.52.16 A previous "Asana of the Moment," not only is this pose beautiful, but could the setting be more perfect?

Eka Pada Rajakapotasana Demonstrated by Louise Ellis

Ashtanga Yoga Center Louise Ellis, Owner & Director 1617 N. College Ave. #5 Fayetteville, AR 72703 Tel. (479) 313-5336

Demonstr ated by B.K.S. Iyengar

(Notice feet touch their heads, but just the back? It is subtle, but this makes Step III.)

Another "Asanas of the Moment," which featured a dear friend and fellow Ashtangi. This lovely moment of repose in Ekapada Rajakapotasana I, Step III is Demonstrated by Aliette Frank
Photograph by Tom Kochel (Website)

Eka Pada Rajakapotasana I

One-Legged King Pigeon Pose, Full Pose

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Eka Pada Rajakopatasana (Full Pose)

Demonstrated McKinistry

by

Oni

Demonstrated by Jill Miller

Jill's Website Tel. 310-570-7688 Photograph by Randy Ludensky

The Yoga Academy Peter Nilsson, Founder & Managing Director 190 Federal Street Central City, Auckland, New Zealand Phone : + 64 9 3570750 Notice feet touch the nose? This completes the full posture, Step I.

Eka Pada Rajakapotasana II

One-Legged King Pigeon Pose, Full Pose

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Taking Eka Pada Rakajapotasana II a little further

Demonstrated by Peentz Dubble

Demonstrated by Patricia Walden

Valakhilyasana
One-Legged King Pigeon-Looking Posture

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The Valakhilya were heavenly spirits the size of a thumb, produced from the Creator's body. They are said to precede the Sun's chariot and to number sixty thousand. They are referred to in Kalidasa's epic poem Raghuvanmsa. This difficult asana is a continuation of Eka Pada Rajakapotasana I. (Do not attempt it until you have mastered Eka Pada Rajakapotasana I and can preform the latter comfortably and gracefully.)

Valakhilyasana

Demonstrated by John Friend, Founder

Anusara Yoga 9400 Grogans Mill Rd., Ste. 200 The Woodlands, TX 77380 Toll free: 1-888398-9642 or 281367-9763

Demonstrated Anatoly Zenchenko

by

Demonstrated by Desiree Rumbaugh

Arizona Yoga & Art Desire Rumbaugh & Angie Rupiper, Founders 7501 E. Oak St. #101 Scottsdale, AZ 85257 Tel. 480-381-0413

Keiv, Ukraine Tel.: (+38044) 516 37 85 or (+38067) 969 18 71 Who could resist this interesting shot taken by Olga Shevtchenko?

Valakhilyasana
One-Legged King Pigeon-Looking Posture Light on Yoga: Yoga Dipika by B.K.S. Iyengar 1966 George Allen & Unwin Publishters, Ltd.; ISBN 0-8052-1031-8

Perform Eka Pada Rajakapotasana I. After gripping the left ankle firmly with both hands, contract the hips and move the coccyx up. Without releasing the ankle, stretch the left leg back and take a few breaths. Exhale, extend the arms further and push the leg down until it lies flat on the floor. The entire front of the leg from the thigh to the floor should touch the floor. Stay in the pose for five breaths, as deep and even as you can make them. As the chest is fully extended while the abdominal organs are contracted, breathing will be fast as labored. Release the ankle grip, straighten the back and rest for awhile. Repeat the pose on the other side for the same length of time.

Effects
The pose is a counter movement of Janu Sirsasana and it rejuvenates the lower region of the spine. In it more blood circulates round the pubic region, keeping it in a healthy condition. By practicing this and other poses of the Rajakapotasana cycle, disorder of the urinary system is rectified. The neck and shouder muscles are exercised fully. The thyroids, parathyroids, adrenals, and gonads receive a rich supply of blood and increases one's vitality. This and other asanas of the Rajakapotasana cycle are recommended for controlling sexual desire.

Eka Pada Rajakapotasana III

One-Legged King Pigeon Posture III

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Eka Pada Rajakopatasana III Demonstrated by B.K.S. Iyengar

Light on Yoga: Yoga Dipika by B.K.S. Iyengar 1966 George Allen & Unwin Publishters, Ltd.; ISBN 0-8052-1031-8 Notice the leg in Ardha Virasana?

Eka Pada Rajakapotasana IV

One-Legged King Pigeon Posture IV

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Eka Pada Rajakopatasana IV Demonstrated by Maria Helena

from http://yoga.pr.br/, which is now a dead link. Anyone know where this site went?

Lovely variations on Eka Pada Rajakapotanasana IV

This asana is also known as Kroukachasana A or "Kroukacha," in the Ashtanga 5th Series. Kroukacha which means "saw." The foot meeting the head with the upper body arching back creates the handle.

Eka Pada Rajakopatasana IV

Demonstrated George Purvis

by

Demonstrated by Barbara Kaplan Herring

Harmony Yoga Studio From Yoga Journal

Demonstrated Sabrina Olivieri

Federazione Kriya Yoga Brescia - Via F:lli Ugoni 4 - Italy Tel. 0039 - 030294947

by

The Houston Iyengar Studio Constance Braden 3701 W Alabama #245 (@ Timmons) Houston, TX 77027 Tel: 713-850-8812 Yoga Journal, July 2001 Tel. 510-841-9200 or eMail

This asana is also known as the second step or or full Kroukachasana B in the Ashtanga 5th Series. "Kroukacha" means "saw." If foot meeting the head with the upper body

arching back creates the handle in Version A, this must be a keyhole saw.

Eka Pada Rajakopatasana IV Demonstrated by Sharath Rangaswamy

Photograph by Stacey Plath New York City, 2002

Rajakapotasana
King Pigeon Posture

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Rajakapotasana Demonstrated by Yannis Tejas

Tejas Yoga (Inside Kicksport) Richmond 3001 Houston TX, 77098 Tel. 713-529-4700

Assist

George Purvis gives Yannis a serious tug. You'd never know it by their expressions or the contraption, but this assist feels wonderful! oh - and if you're assisting a woman, naturally the feet go just under the collar bones to push up and out!

Rajakapotasana I, Full Pose Demonstrated by B.K.S. Iyengar

Light on Yoga: Yoga Dipika by B.K.S. Iyengar 1966 George Allen & Unwin Publishters, Ltd.; ISBN 0-8052-1031-8

Rajakapotasana (Step 1) Demonstrated by Nance Samuels

Rajakapotasana
Start on your hands and knees. Bring your right knee forward so that the knee is bent at about a 30 angle, the right ankle is near the left wrist, and you are perched on your outer right buttock and hip. Square your hips and shoulders; do not sink in the straight leg's hip. Now stretch your left leg back. Use your right hand on the floor near your right hip for balance. Bend your left knee and catch your left foot with your left hand. Bring your left arm up near your left ear so that you must arch your torso into a backbend. Lift your chest and breathe. Keep bringing your left hip forward to square your hips. On an exhale release and repeat on the left side. Stretches, strengthens and tones spinal column; strengthens and limbers hip joints and groin muscles; stimulates metabolic and reproductive glands and organs; increases vitality.

Kapotasana
Pigeon or Dove Pose
In this pose, the chest puffs out like a pouter, hence the name.

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Kapotasana

Demonstrated by Matthew Darling

Authorized Ashtanga Teacher

Demonstrated Lois Nesbitt

by

Yogi Unknown
From Yoga in Air Read more about Mallakhamb, or yoga on a pole or rope! Can you even dream of doing this hanging in the air?

Royal Yoga Loft 108 S. Main Street Royal Oak, MI 48067 Tel. 248-582-YOGA Photographed by Jennifer Everland

Blue Sky Yoga Lois Nesbitt, Director Phone: 212-989-9874 or 917-975-8009

Eka Pada Kapotasana

One-Legged Royal Pigeon or Dove Pose

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Eka Pada Kapotasana I Demonstrated by Deborah Gumm

Eka Pada Kapotasana II Demonstrated Delaney by Kate

Absolutely Ashtanga can be found at Shanti Yoga 907 Howe Avenue Sacramento, CA 95825

Baddha Eka Pada

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Rajakapotanasana
Baddha One-Legged Royal Pigeon Pose

Mid-Atlantic List

Bound Eka Pada Rajakapotanasan a Demonstrated by Salva

Salva's photos were submitted by a friend and perhaps a student of his. I asked for more information but this lady never responded. If you know more about Salva, please eMail me!

Baddha Parvritta Eka Pada Rajakapotanasana

Bound, Revolved One-Legged Royal Pigeon Pose
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Baddha Parvritta Eka Pada Rajakapotanasana Demonstrated by Olga Bulanova

From yogalady.narod.ru

Olga had the pictures in red taken last month (November 2004) in Kerela, which is the state of South India. What a beautiful setting for yoga!

Created on ... October 12, 2001 by Yoga Dancer Designs. This page was last updated on Tuesday, 01-May-2007 13:29:37 EDT, and today is Wednesday, 28-May-2008 14:45:27 EDT. We've been blessed with visitors since April, 2002.

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