One-Legged King Pigeon Pose, also known as Eka Pada Rajakapotasana in Sanskrit, is a yoga asana that stretches the entire body while also improving flexibility and strength. This pose is named after the majestic and graceful pigeon, and it requires balance and stability to perform correctly.
एक पद राजकपोटासन
राजकपोटासना पद नामदेश आसन प्रतियोगी लोचनासैन्यः।
तदर्जकपोटासनादहो राजकपोटास्यस्य एक पाद वर्जना, एक पद राजकपोटासनः।
Steps to do Eka Pada Rajakapotasana:
1. Start in a tabletop position, with your hands and knees on the mat.
2. Bring your right knee forward toward your right hand, and then slide your right foot over towards the left.
3. Stretch your left leg out behind you, with the top of your foot pressing into the mat.
4. Inhale and lengthen your spine, then exhale and fold forward over your right leg, placing your hands on the mat or on blocks for support.
5. Hold the pose for 5-10 breaths, then slowly release and switch to the other side.
Benefits of Eka Pada Rajakapotasana:
1. Stretches the thighs, groins, and psoas muscles.
2. Opens the chest and shoulders, improving posture and breathing.
3. Stimulates the abdominal organs, aiding in digestion and elimination.
4. Improves flexibility and range of motion in the hips and lower back.
5. Builds strength and stability in the core and legs.
Precautions for Eka Pada Rajakapotasana:
1. Avoid this pose if you have knee or hip injuries, or if you are pregnant.
2. Use props such as yoga blocks or blankets to support yourself if needed.
3. Listen to your body and only go as far into the pose as feels comfortable.
By practicing Eka Pada Rajakapotasana regularly, you can experience improved flexibility, strength, and balance in both your physical body and your mind. This challenging and invigorating pose offers a deep stretch for the entire body, making it a valuable addition to any yoga practice. As always, it is important to practice yoga mindfully and honor your body’s limitations while exploring new poses and movements.
Neelam Mishra is an inspiring woman who has dedicated her life to serving her community and country through education, social work, and yoga. With an impressive educational background and a heart for service, she has become a prominent figure in Basti, Uttar Pradesh, India.
Early Life and Education
- Background: Born and raised in Uttar Pradesh, Neelam Mishra developed an early interest in biology and sociology, which laid the foundation for her diverse educational pursuits.
- Academic Achievements:
- B.Sc. in Biology: Mishra’s journey began with a Bachelor of Science in Biology, where she gained a deep understanding of the natural sciences.
- B.Ed. in Special Education: Recognizing the need for inclusive education, she pursued a Bachelor of Education in Special Education, equipping her with the skills to teach and support students with diverse needs.
- M.A. in Sociology: Her Master of Arts in Sociology provided her with insights into social dynamics and issues, further fueling her drive to contribute positively to society.
- Yoga Certification: Embracing India’s rich heritage in wellness, Mishra became a certified yoga instructor, integrating physical and mental well-being into her educational and social work.
- Diploma in Gita
NGO and School for Divyang (Differently-Abled): Neelam Mishra’s commitment to social change is evident in her establishment of an NGO and a school dedicated to differently-abled individuals in Basti. This institution not only provides education but also fosters an environment of acceptance and empowerment for Divyang.