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

Wellness & Fitness Manager

Celeste has been in the science, health and wellness field over twenty-five years. She began as a research chemist with a concentration in genetics and nutritional biochemistry. After working in the medical field, she saw the need to follow a path of proactive wellness and prevention. After receiving her Masters in Health Education, 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 in her position overseeing Wellness and Fitness. She believes curiosity and collaboration bring insight and new ideas which bring out the best in everyone from team members to those who are making healthy lifestyle changes. Believing that the body knows how to heal if given the proper tools, Celeste earned certifications in Aromatherapy and Essential Oils, Classical Chinese Medicine and Homeopathic & Naturopathic Medicine. She earned her Doctor of Naturopathy degree in 2020. Celeste is a published author and practices what she preaches and teaches. She is a nationally recognized Master Certified Health Education Specialist (MCHES) and has advanced certificates in Integrative and Functional Nutrition, Genetics and Genomics. She is an Experienced Registered Yoga Teacher (E-RYT) with the National Yoga Alliance, Mindfulness-Based Stress Reduction (MBSR) Instructor, Functional Medicine Certified Health Coach (FMCHC) and Certified Yoga Therapist (CYT).

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