Vibe & Flex Yoga Challenge Day 5: One legged Pigeon Pose

Jah Guide. Welcome to Day 5 of the Vibe & Flex Challenge. A challenge about your personal growth. Personal growth here is your mental, physical and spiritual journey to a better healthy you.

Yesterday’s pose Upward Plank Pose, improved core strength and balance. Today’s pose, the One Legged King Pigeon Pose will need both your balance and core strength.

Sage Marichi 1 Pose (1)

The Sanskirt name for the “One Legged King Pigeon Pose” is “Eka Pada Rajakapotasana”

  • “Eka” -meaning “one”
  • “Pada” – meaning “foot” or “leg”
  • “Raja” – meaning “king”
  • “Kapota” – meaning “pigeon”
  • “Asana” – meaning “pose”

 Benefits:

  • stretched the groins, thighs, and abdomen
  • relieves chest and shoulder tensions
  • helps regulate digestion
  • relieves stress, fatigue and anxiety

How To One Legged King Pigeon Pose:

  1. You can start in transition from downward facing dog, or you can begin in table top pose on your hand and knees.
  2. Bring your right knee between your hands and place your right ankle near your left wrist.
  3. Extend your left leg straight back with your knee cap resting on the floor with the top of your foot.
  4. Lift your upper body upward pushing your finger tips into the floor. (You want to make sure to pull your tailbone back and down towards your ankles for the full stretch, if you can).
  5. Balancing your weight evenly between your hips, flex your right foot while also pressing down all of your back toes into the floor.
  6. Lift your torso away from your thighs. (you want your sternum to lift towards the ceiling as much as you can. this will make it easier to try to grab your foot). Lengthen your lower back and press your tailbone downward.
  7. Leaning slightly backwards you want to bring your left foot to your right hand, grabbing your left foot. (You can grab our entire foot or just your big toe).

*Hold this pose on both sides from 30 seconds to one minute. You can grow into a longer time so don’t beat yourself up for only making it 30 seconds or even 15 minutes. Yoga is about your personal growth and this is not a competition. No one can be a better you! Keep pushing through. *

Modifications:

If you have tighter hips than you thought, or your front hip doesn’t touch the floor, just place a yoga block, or blanket under your hip to help with balance .

If you are not able to grab your foot, no worries. You can take a towel or fitness band and wrap it around your foot to help you bring it in closer.

 

Vibe Of The Day (#VOTD):

 

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5 thoughts on “Vibe & Flex Yoga Challenge Day 5: One legged Pigeon Pose

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