One-Legged King of Pigeon Pose (eka pada rajakapotasana)

One-Legged King of Pigeon PoseThere are many variations and modifications to accommodate all levels for Pigeon pose. This more advanced pigeon pose is rightly called King of Pigeons as it provides an intense stretch to all parts of the body.

English Name: One-Legged King of Pigeon Pose

Sanskrit Name: Eka pada rajakapotasana

Difficulty Level: 7

Start Position: Downward-facing dog


Step 1.

From downward-facing dog, bend your right knee and swing your right leg forward placing it on the floor as shown while extending your left leg straight back.

Step 2.

Inhale and bend your left knee while reaching overhead with hand followed by the other hand. Use both hands to grad your left foot.

Step 3.

If it feels comfortable, arch back extending the crown of your head towards your foot. Hold as long as it feels comfortable and then release lowering your left leg to the floor.

Step 4.

Repeat on the other side.

Physical Benefits:

  • Opens the hips
  • Opens the thighs, chest and shoulders
  • Tones abdominal organs
  • Improves circulation to abdomen & low back
  • Improves digestion
  • Can reduce headaches
  • Reduce menstrual & menopausal discomfort

Mental Benefits

  • Reduces stress
  • reduces anxiety & depression
  • Stimulates brain activity


  • Hip or knee injury
  • Back or shoulder injury
  • Neck injury (keep your gaze forward)