One Legged Pigeon Pose (Eka Pada Rajakapotasana)

Eka Pada Rajakapotasana

(aa-KAH pah-DAH rah-JAH-cop-poh-TAHS-anna)
eka = one
pada = foot or leg
raja = king
kapota = pigeon or dove
aka one legged king pigeon pose 👑 
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This is the full expression: foot to crown of head (a lil deeper here... in my case, foot to forehead haha). It stretches the thighs, groins, psoas, abdomen, and neck in addition to a dreamy opening of the hips, shoulders + chest. 
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Can’t quite get your hips square on the floor? Fold a blanket or use a block under your hip to support it. 
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Wanna take your hips deeper? Move your front leg closer to the front of the mat, (aiming for your shin to be parallel to it) in order to open your hips more. 
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Wanna work on your back bend? Utilize a strap if you can’t quite clasp your foot. Focus on keeping hips square while engaging your abs. Bend your back leg and slowly lower your head back towards your foot. I recommend using #mermaidpose as a transition to working into this full expression. 
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I’m able to go this deep thanks to my #hypermobility - read more about it here. Please remember to always warm up before you attempt deep poses like this!

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Advantages

 Physical benefits:

-        Opens hip joints

-        Lengthens hip flexors

-        Stretches the thighs, gluteals and piriformis muscles

-        Extends the groin and psoas

Collateral benefits:

-        Helps with urinary disorder

-        Stimulates internal organs

-        Increases hip flexibility

-        Improves posture, alignment, and overall suppleness

-        Lessens or alleviates sciatic pain

-        Diminishes lower back pain and stiffness

Emotional benefits: 

It is a primal reaction to store stress, trauma, fear and anxiety in the hips.  These bottled up feelings create tight hips. 

-        Pigeon Pose opens the hips and releases negative feelings and undesirable energy stored in your system.