The Sanskrit name for the pose, “Eka Pada Rajakapotasana” (EKK-uh PAHD-uh RAH-juh-KA-poh-TAHS-uh-nuh), comes from five 
words:
“Eka” — meaning “one”. “Pada” — meaning “foot” or “leg”. “Raja” — meaning “king”. “Kapota” — meaning “pigeon”. “Asana” — meaning “pose”
Target Muscle Group:
Strengthens: Legs. Improves balance and concentration. This is a powerful hip-opener that can help increase flexibility and the range of motion in the hip joints.
Stretches: Hip Abductors, Hip Adductors, Internal Rotators
Performance Points:
- Begin in an easy Chair Pose.
- Shift the weight onto one foot.
- Bring the opposite ankle above the supporting knee keeping the foot flexed to help protect the knee.
- Bring hands to heart centre.
- Repeat on the other side.
Modifications:
- Maintain easy Chair Pose balancing on one foot.
- Pigeon Pose (option to use a prop under bent knee/hip for added support).
- Cradle the Baby.
Check out Sport and Wellness Mind and Body classes such as Sattva Yoga and Pilates or Student Only Gentle Yoga, and Spin & Yoga!
Visit our website for our personal trainer bios and information on fitness program designs and individual and group personal training.
by Cindy Hunt
Cindy Hunt is certified with the Canadian Society for Exercise Physiologists as a Certified Personal Trainer. She has a Bachelor of Arts degree and graduated with Honours from the NAIT Personal Fitness Training Program. She holds numerous group fitness certifications. Her passion lies in motivating others to get active and pursue a healthy lifestyle. She has worked with athletes, dancers, aquafit participants, pre and post-natal woman, older populations and anyone who is looking to reach their fitness goals.
