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Yoga: a beneficial method for expectant mothers

So, after the first exercise of Agnistambhasana or the Fire Log pose, let’s move onto the next yoga pose.

For Back Pain and Tight Hips: Pigeon Pose

Eka Pada Kapotasana or the one-legged king pigeon pose

Like the previous pose, this hip-opener is perfect for relieving lower back tension.

One-Legged King Pigeon Pose Instructions

Start on all fours. Slide right leg forward so right knee comes to right wrist, and right flexed foot is directed toward left wrist. Ease left leg down to the ground and extend it behind you, keeping left foot relaxed and leg internally rotated. (Make sure left leg is directly behind you, not angled out to the left). If it feels comfortable, come down onto forearms, connect hands in prayer, and bow forehead to touch thumbs. (If your belly does not allow you to bend forward, remain comfortably upright, being careful not to put excess pressure on the low back.) Repeat on the other side.

READ ALSO: Prenatal yoga poses for expecting mothers

Pose Information

Sanskrit Name

Eka Pada Rajakapotasana

Pose Level: 1

Contraindications and Cautions

Sacroiliac injury

Ankle injury

Knee injury

Tight hips or thighs

Modifications and Props

It’s often difficult to descend the outside of the front-leg hip all the way to the floor. Place a thickly folded blanket underneath the hip for support.


Theraputic Applications

Urinary disorders

Preparatory Poses

Baddha Konasana



Setu Bandha

Supta Virasana

Supta Baddha Konasana

Utthita Parsvakonasana

Utthita Trikonasana



Follow-up Poses

Eka Pada Rajakapotasana is actually the first in a series of four, increasingly difficult Pigeon poses. In each of the three successive poses, the forward leg is placed in a slightly different position. In the second variation the forward foot is standing on the floor just in front of the same-side buttock, with the knee angled well forward of the heel. In the third variation the forward leg is in Ardha Virasana, while in the fourth the leg is stretched straight forward (as in Hanumanasana or Monkey Pose) of the pelvis.


Stretches the thighs, groins and psoas, abdomen, chest and shoulders, and neck

Stimulates the abdominal organs

Opens the shoulders and chest


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