One Legged King Pigeon Pose (Eka Pada Rajakapotasana)

While yoga comes in many levels, from beginner to advanced, you cannot deny the benefits that yoga brings to the mind and body. If you’re looking for a more advanced yoga pose that tones all your muscles, look no further than the One-Legged King Pigeon Pose.

One-Legged King Pigeon Pose (Eka Pada Rajakapotasana)

One-legged pigeon pose, also known as Eka Pada Rajakapotsana, is a pose practiced by advanced yogis as it requires a deeper stretch and greater flexibility from the body.

The yogi is required to perform a lot of twists to the hips and indulge in a full body stretch that is excellent for opening up the hips and engaging in a deep backbend.

One-legged king pigeon pose is named from the Sanskrit words, ‘Eka’ which means one, ‘Pada’ which means foot, ‘Raja’ which means king, and ‘Kapota’ which means pigeon.

One-Legged King Pigeon Pose Directions:

The following steps will guide you through your practice of performing the one-legged king pigeon pose.

  • Start by getting on your mat on all fours, keeping your knees below your hips and your hands in front of your shoulders.
  • Bring your right knee to the back of your right wrist and bring your right foot to the front of your left knee. Your right shin should be resting on the floor.
  • Bring your left leg back, with your thigh on the floor and straighten your knee. Your right knee should be positioned in front of your left hip. Your left leg should extend straight out of the hip.
  • Lengthen your lower back and bring your tailbone down. Bring your hands back, over your head and stretch to bring it down as low as you can.
  • Keep upright and keep your chest lifted. Hold this position for about 60 seconds and slowly release by placing your hands on the floor and sliding your left knee forward.
  • Repeat this position on the left side for the same length of time in order to balance out the sides.

Benefits of One-Legged King Pigeon Pose:

With regular practice, one-legged pigeon pose can bring the body and mind a ton of benefits beyond improved strength and tone.

Added benefits of one-legged pigeon pose include the following:

  • Opens the hips, shoulders, and chest
  • Aids in digestion by stimulating the abdominal organs
  • Stretches the entire body
  • Tones the entire muscles of the body
  • Alleviates pain from lower back, leg cramps, sciatica
  • Reduces stiffness in the neck
  • Helps to heal migraines
  • Massages the kidneys, liver, and pancreas

Precautions of One-Legged King Pigeon Pose:

One-legged pigeon pose is a pose practiced by advanced yogis. Do not try to attempt this pose if you are just starting out with your yoga practice. If you are looking to challenge yourself, make sure you have an expert guide you through this pose for safety.

Make sure to consult your doctor before practicing this pose, especially if you suffer from any chronic illnesses or are recovering from any injuries.

It is best to avoid one-legged pigeon pose under the following circumstances:

  • Injuries to the shoulders, hips, knees, and ankles
  • Inflammation of the back, neck, and shoulders
  • Severe depression and anxiety
  • Cardiac health issues
  • Asthma (acute or severe)
  • Reduced flexibility
  • If you are pregnant

Updated by Siya Rajan on 06/23/2018

The content of this Website is for is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.


One Legged King Pigeon Pose. (n.d.). Retrieved from

Editors, Y. (2007, August 28). One-Legged King Pigeon Pose. Retrieved from