Eka Pada Rajakapotasana (Pigeon Pose)

This variation of Eka Pada Rajakapotasana rejuvenates the lumbar and dorsal regions of the spine. This is one of my favorite poses! It also increases vitality by stimulating organs such as the thyroid and adrenals (just like supine version). The abdominal organs and pubic region receive more blood. It reduces tightness on the hip sockets, and helps to open the sacrum area.

The steps to practice Pigeon Pose are: 

1. From a sitting position, exhale your right ankle toward the top of your mat taking your foot and shin as parallel to the top of the mat as possible.  Keep your left leg bent with your foot flat on the floor.  
2. Inhale place your hands flat on the floor slightly behind your hips, lift your left leg and gently swing it out and back behind you.  
3. Continuing the same inhale place your left hand flat on the floor in front of your right ankle and shift your weight into your right hip as you bring your leg around.  
4. Keep your left leg straight with your toes pointed and place your hands flat on the floor in front of you.  
5. Exhale begin to lower your head down to the floor resting your forearms flat on the floor in front of you.  
6. Continue to lower your head down to the floor resting it in your hands or on a prop.  This position moves forward and back, not side-to-side.  If you want more from this pose move your sit bones back.  If you are too deep, just move forward to release.   Avoid dropping one hip lower than the other, keep your hips square.  You should feel both sides of your body lengthening equally.   Hold for 15-25 breaths or as long as you are comfortable. I sometimes hold from 3-5 minutes for a deeper stretch into the connective tissue.      ** Note ** If you have any discomfort in your knees or joints, release this asana.  You may try one of the other variations like the supine variation.
7. Inhale up and place your forearms flat on the floor in front of you. 
8. Exhale bring your left leg back around and return to a sitting position. 
9. Switch legs and practice with the other side. 

Enjoy!

Leslie Ottavi