One-Legged King Pigeon Pose II / Eka Pada Rajakapotasana II
1. Sit on the floor, with legs stretched straight in front.
2. Bend the right knee and place the sole and heel of the right foot flat on the floor. The shin of the right leg will then be almost perpendicular to the floor and the calf will touch the back of the thigh. Place the right heel near the perineum. The right leg will now be in Marichyasana I.
3. Take the left leg back and rest the entire length of it on the floor.
4.Bend the left leg at the knee until the left shin is perpendicular to the floor. Balance the body on the right foot and the left knee. In order to balance push the right knee forward until the right thigh is parallel to the foor and the shin is almost at an angle of 40 degrees to the floor.
5. With an exhalation, take the right arm over the head and grip the left foot firmly with the right hand. Take a few breaths and after exhaling again take the left arm over the head and catch the same foot with the left hand as well. Rest the head on the foot.
6. Push the chest forward and hold the pose for about Is seconds.
7. Due to the extension of the chest and contraction of the abdomen breathing will be fast. Try to keep it normal.
8. Release the grip on the ankles and straighten the legs.
9. Repeat the pose on the other side. This time the left leg will be in Marichyasana I, the right foot will be caught by the hands and the balance maintained while the head rests on it. Hold the pose for the same length of time on both sides.
10. This asana is casier than the carlier one, once the difficulty of balancing in it is overcome.
Effects of the Eka Pada Rajakapotasana Cycle
These poses rejuvenate the lumbar and dorsal regions of the spine. The neck and shoulder muscles are fully exercised and the various positions of the legs strengthen the thighs and ankles. The thyroids, parathyroids, adrenals and gonads receive a rich supply of blood and function properly, which increases vitality. In these poses more blood circulates round the pubic region, which is kept healthy. These asanas are recommended for disorders of the urinary system and for controlling sexual desire.
Source : Light on Yoga by BKS. Iyengar.