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'Eka Pada Rajakapotasana' to Relieve Hip Stiffness and Tension
New Delhi, August 21 (IANS). In ancient Indian tradition, yoga is a powerful practice that helps establish a balance between the body and the mind. Among the various yoga postures, 'Eka Pada Rajakapotasana' (One-Legged King Pigeon Pose) is a significant advanced asana that helps alleviate stiffness in the hips and thighs.
The name 'Eka Pada Rajakapotasana' is derived from the Sanskrit words 'Eka Pada' (one leg), 'Raja' (meaning 'royal' or 'supreme'), 'Kapota' (meaning 'pigeon'), and 'Asana' (meaning 'posture'). This pose strengthens the hips, the front of the thighs, the glutes (buttocks), the legs, and the muscles surrounding the knees and ankles.
According to the Ministry of AYUSH, 'Eka Pada Rajakapotasana' is an advanced-level yoga posture—a backbend exercise that enhances the flexibility of the hip joints and the spine. Practicing it regularly and correctly not only strengthens the body but also helps keep the mind focused and calm; hence, it holds special significance in yoga practice.
This asana fosters harmony between the body and the mind. It works to deeply release the stiffness in the hips and spine caused by the sedentary nature of modern lifestyles—such as sitting for hours in an office. Hips are often considered a repository for accumulated negative emotions and stress. Consequently, practicing 'Eka Pada Rajakapotasana' not only increases flexibility in the pelvic region but also alleviates emotional stress, infusing the mind with renewed energy and tranquility.
To perform this asana, begin by standing upright (Mountain Pose/Parvatasana). Then, while inhaling, lift your right leg upwards towards the ceiling. Exhale and bring your right knee forward towards your nose. Rest the outer side of your right thigh, right buttock, and right leg on the mat, allowing your body to settle comfortably. The sole of your right foot should be positioned near your left hip. Extend your left leg straight back. Press both hips down towards the ground, keeping them aligned and facing forward; the left hip should also touch the mat. If you feel uncomfortable, you may place a yoga block or cushion under your right buttock. Place your hands on the ground beside you, cupping your palms. Finally, keep your spine straight and gaze forward.
Avoid performing this asana forcefully or with jerky movements. If you have a severe injury or pain in your hips or knees, practice only under the guidance of a yoga instructor. You may use a yoga block or cushion for support to maintain balance initially
Source :- IANS
