Eka Pada Rajakapotasana

Also known as 'One-Legged King Pigeon Pose'. It is a deep backbend that puffs the chest, making a yogi resemble a pigeon... It might sounds easy but hell, after performing this pose on Sunday, I have been having this constant ache on my lower back. Not a serious one mind you, but still it bugs me a little. Therefore, I have gone on the internet to learn more about this 'King pigeon'.

The benefits of this pose:
- Stretches the thighs, groins and psoas, abdomen, chest and shoulders, and neck
- Stimulates the abdominal organs
- Opens the shoulders and chest
- Contraindications
- Sacroiliac injury
- Ankle injury
- Knee injury
- Tight hips or thighs

This is how we do it:
- Begin on all fours, with your knees directly below your hips, and your hands slightly ahead of your shoulders. Slide your right knee forward to the back of your right wrist; at the same time angle your right shin under your torso and bring your right foot to the front of your left knee.

- The outside of your right shin will now rest on the floor. Slowly slide your left leg back, straightening the knee and descending the front of the thigh to the floor. Lower the outside of your right buttock to the floor.

- Position the right heel just in front of the left hip. The right knee can angle slightly to the right, outside the line of the hip. Look back at your left leg. It should extend straight out of the hip (and not be angled off to the left), and rotated slightly inwardly, so its midline presses against the floor.

- Exhale and lay your torso down on the inner right thigh for a few breaths. Stretch your arms forward.

- Then slide your hands back toward the front shin and push your fingertips firmly to the floor. Lift your torso away from the thigh. Lengthen the lower back by pressing your tailbone down and forward; at the same time, and lift your pubis toward the navel. Roll your left hip point toward the right heel, and lengthen the left front groin.

- If you can maintain the upright position of your pelvis without the support of your hands on the floor, bring your hands to the top rim of your pelvis. Push heavily down. Against this pressure, lift the lower rim of your rib cage. The back ribs should lift a little faster than the front.

- Without shortening the back of your neck, drop your head back. To lift your chest, push the top of your sternum (at the manubrium) straight up toward the ceiling. Stay in this position for a minute.

- Then, with your hands back on the floor, carefully slide the left knee forward, then exhale and lift up and back into Adho Mukha Svanasana (Downward Facing Dog Pose). Take a few breaths, drop the knees to all-fours on another exhalations, and repeat with the legs reversed for the same length of time.

- For the full pose, first perform the preliminary leg position. Then with your hands braced on the floor, bend the back knee and bring the foot as close to the top of your head as possible.

- Inhale, stretch the right arm upward; then exhale, bend the elbow, and reach back and grasp the inside of the left foot. After a few breaths, reach back with the left hand and grasp the outside of the foot. Draw the sole of the foot as close as possible to the crown of your head. Hold this position for 30 seconds.

- Then release the foot, lower the leg, perform step 5 to change the position of the legs and repeat on the second side for the same length of time.

Alright, there you go. Give it a try, will ya?
Source: http://www.yogajournal.com/poses