EKA PADA RAJAKAPOTASANA

Description

EKA PADA RAJAKAPOTASANA Asana group: complex poses Translation of the name from Sanskrit: • eka — one; • pada — foot; • raja — lord, king; • kapota — pigeon. 1. Setup Starting position: Adho Mukha Shvanasana. With an inhale bring the right bent knee forward, lower the pelvis onto the mat, the left leg is stretched back. Raise the body perpendicular to the mat, the pelvis is closed. Bend the left leg. Take the left hand over the back: the path of the hands is from above, straighten the elbow, take the hand back behind the head and catch the left foot. Then catch the foot with the right hand too, turning the palm toward the head. Direct the right shin forward the way it is comfortable. Breathe evenly. Then release the foot, straighten the back leg and change the side. 2. Simplified and advanced variations Simplified variations: • place a block or blanket under the buttock of the front leg; • perform with the hands on the hips. Advanced variations: • deepen the backbend, pressing the foot to the back of the head; • in the full version — the foot of the back leg touches the head. 3. Injury prevention Do not collapse into the hip of the front leg — keep the pelvis level. The pressure into the knee should be through the shin, not the knee cap. Do not rush to the full grip: first master the position with the hands on the hips.