Today we are going to focus on one of the poses that is highly recommended as a hip and chest opener – the Rajakapotasana – राजकपोतासन -(King Pigeon Pose). There are a few different variations of the pose, some more challenging than the others. We are going to focus on the beginner level variation which itself can be somewhat challenging for those with tight hips, knees or thighs.
Step-by-step
- Begin in the Adhomukha-shvanasana (downward facing dog). Lift your right foot up, bend the right knee and move the leg forward. Place the leg directly below the shoulders. The right knee is placed just behind the right wrist. Try to keep the right leg parallel to the front edge of the mat. If this is not comfortable, bend the knee more so that the right foot moves closer to the left hip area.
- Slowly slide your left leg back, straightening the knee and descending the front of the thigh to the floor. Lower the outside of your right buttock to the floor.
- The right knee can angle slightly to the right, outside the line of the hip. Look back at your left leg. It should extend straight out of the hip (and not be angled off to the left), and rotated slightly inwardly, so the left thigh presses against the floor. Exhale and slowly drop your chest down and rest it on top of the right leg. Stretch your arms forward.
- With the right knee bent and right hip on the floor, make a gentle effort to drop the left hip toward the floor. This will enhance the stretch on the right hip. Stay in this position for a few breaths.
- Then slide your hands back toward the front shin and push your fingertips firmly to the floor. Lift your torso away from the thigh. Lengthen the lower back by pressing your tailbone down and forward.
- If you can maintain the upright position of your pelvis without the support of your hands on the floor, bring your hands to the top of your thighs. Push down against the thighs with the hands. Lift the chest and head up and drop the head back.
- Stay in this position for a few breaths. Then, with your hands back on the floor, carefully slide the right knee forward, then exhale and lift up and back into Adhomukha-shvanasana (Downward Facing Dog Pose).
- Take a few breaths, and repeat the above steps with the legs reversed for the same length of time.
Benefits
- Stretches the thighs, groins and psoas, abdomen, chest and shoulders, and neck
- Stimulates the abdominal organs
- Opens the shoulders and chest
- Therapeutic benefits for urinary disorders
Contraindications and Cautions
- Sacroiliac injury
- Ankle injury
- Knee injury
- Tight hips or thighs
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