One-Legged King Pigeon: December Yoga Pose of the Month


Strengthens core.  Opens hips, psoas, shoulders, chest and back.  Also aids in digestion.

One-Legged King Pigeon Pose (Sanskrit: Eka Pada Rajakapotasana)

pigeon-release    prana-pigeon    chest-open-pigeon    one-legged-pigeon

• Starting in a low lunge with left foot forward, take left knee to front left corner of mat with your knee wider than hip. Make left foot active to protect front knee. Taking the right leg back, lengthen it behind with your inner thigh rotating inward with the top of the right foot on your mat. You may need a blanket to level hips. You shouldn’t be lying directly on your front thigh.

• With fingertips on mat or blocks, lengthen the torso. If you’d like to take it to a deeper stretch, you can take a deep breath and on the exhale, allow the torso to fold forward. Take stress and tension out of the shoulders and jaw and breathe into any tight areas.

• Stay here for 5-10 breaths. To come out, press palms into mat and lift torso. Bring your back knee onto mat scooting it forward by a few inches. Curl the right toes under and lift back knee off mat and bring your front leg back to a hands and knees position.

• Note: Protecting your knees? This pose may not be for you. Option: Come onto your back and cross one leg over the other in a figure 4. Want to advance the pose? Lengthen torso and reach the arms up to sky or perform goalpost/prana arms or lengthen arms behind or reach for back foot.

Namaste - The light within me honors the grace and wisdom within you.


About Author

Celeste Cooper-Peel, MA, MCHES, E-RYT, CWHC, CYT

Wellness Manager

Celeste has been in the science, health and wellness field over twenty years. As a chemist, she conducted research which brought her into the mindset of proactive wellness and prevention. After receiving her Masters in Health Education from East Carolina University, she ventured into the mind/body world receiving training in Mindfulness-Based Stress Reduction and Yoga. Shortly after, she received the 2003 Wellness in the Workplace Award for a large health system in the state of Virginia. In 2004, Celeste joined SAS Institute, Inc. and continues to be passionate about all things wellness. She enjoys collaborating with team members, teaching, presenting and nurturing healthy lifestyle changes. She believes that every day is a learning opportunity and creates opportunities that reflect active learning, being curious and forward thinking. Celeste is a published author, the wife of a fun-loving husband, mother of a college freshman, "professional" front porch meditator and loves to play in the dirt . She is a nationally Master Certified Health Education Specialist (MCHES), an Experienced Registered Yoga Teacher (E-RYT) with the National Yoga Alliance, Mindfulness-Based Stress Reduction (MBSR) Instructor, Certified Wellness and Health Coach (CWHC), Certified Yin-Yang Yoga and Mindfulness Meditation Instructor and Certified Yoga Therapist (CYT). She has also received advanced certificates in Integrative and Functional Nutrition and additional trainings with The Institute for Functional Medicine. Follow @ccooperpeel on Twitter and Instagram.

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