EKA PADA RAJAKAPOTASANA (One-

Legged King Pigeon Pose)

Begin in Adho Mukha Svanasana

Bring right knee onto floor behind right
wrist, place shin across mat so that the
right foot is on the left side of the mat
Stretch left leg behind you and try to
square hips using a folded blanket
under right hip if needed
Inhale press hands into floor as you lift
the heart - hold 5-10 breaths
Exhale and fold over bent leg - hold up
to 2 minutes
Release by pressing back to Adho
Mukha Svanasana

Therapeutics: Stretches outer hip of
front leg, and lower back




KAPOTASANA (Locust Pose)
Lie on belly with arms to sides
Press pubic bone into floor and
lengthen legs behind you
Inhale and press palms towards ceiling
as you lift legs away from floor
Hold 5 breaths and release
Therapeutics: Strengthens lower back
and spinal muscles

EKA PADA KAPOTASANA
(Bridge Pose)
Lie on back with knees bent and feet
hips with apart
Inhale and lift hips away from floor,
rolling onto upper back
Clasp hands underneath body or press
palms into floor
Hold 5-15 breaths and release
Restorative: Place folded blanket under
shoulders and sacrum on block
Therapeutics: Opens chest and activates
thyroid

EKA PADA RAJA KAPOTASANA II, or
One-Legged King Pigeon (Upward Facing
Bow Pose)
Lie on back with knees bent hips width
apart, hands under shoulders
Inhale and press body away from floor
so that head and hips are lifted
Draw elbows together and keep knees
from splaying apart
Hold up to 10 breaths and release
Therapeutics: Energizing, opens entire
front body
Preparation: Adho Mukha Svanasana,
Active Setu Bandha, Dhanurasana

URDHVA MUKHA SVANASANA (Upward
Facing Dog Pose)
Lie on belly with hands under shoulders
Lengthen legs behind you
Press palms into floor and inhale the
upper body and thighs away from the
floor
Keep shoulders back and chest broad
Hold 5-10 breaths and release
Therapeutics: Strengthens arms,
stretches front body
Preparation: Bhujangasana