One-Legged King Pigeon Splits / Eka Pada Rajakapotasana IV
1. Kneel on the floor and place the palms on either side of the body on the floor. Lift the knees up. Bring the right leg forward and the left leg back and stretch both legs straight with an exhalation. The back of the leg in front and the front of the leg in the rear should touch the floor. The legs will now be in Hanumanasana, which resembles the splits of Western ballet.
2. Push the chest forward, extend the neck and throw the head as far back as you can. Bend the left knee and take the left foot up near the head. The left shin from knee to ankle should be perpendicular to the floor.
3.With an exhalation, take the left arm over the head and grip the left foot with the left hand. After taking a few breaths, exhale again, take the right arm over the head and catch the left foot with the right hand. Rest the head against it.
4. Stay in the pose for about 10 seconds. Release the grip on the left foot and come back to Hanumanasana. Raise the hips from the floor by placing the palms on the ground.
5. Now return to Hanumanasana, this time keeping the left leg stretched straight on the floor in front. Bend the right knee and take the right foot up near the head.
6. Repeat the pose by catching the right foot and resting the head on it. Stay for the same length of time on this side.
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.