Rajakaputasana Pigeon Pose

Welcome to our article on Rajakaputasana, a captivating intermediate-level backbend pose that we’re thrilled to share with you from our yoga school.

As enthusiasts of the transformative benefits of backbends, we’re excited to share how to do this asana the right way, for maximum results and safety.

Join us as we explore the do’s and dont’s of Rajakaputasana and unlock its potential to invigorate your yoga practice.

Mastering the Basics: Steps to Perform Rajakaputasana

Begin in Downward Dog, bringing the right knee towards the right wrist.

Find a comfortable ankle position, feeling a stretch in the outer hip.

Slide back with the left leg, inhale to lengthen the spine, exhale to lower the upper body.

Hold for 5 breaths, focusing on releasing tension in the right hip.

To exit, push back through the hands, lift your hips, and return to all fours.
Repeat on the other side.

Refining Your Practice: Things to Focus On

Ensure a proper warm-up before attempting Rajakaputasana.

Target the outer hip by keeping the right foot close to the left hip.

Intensify the stretch by aligning the shin parallel to the front of the mat.
Use support like fists, a block, or rest on elbows if you can’t reach the mat with your forehead.

Bountiful Benefits: Why Practice Rajakaputasana?

Increase hip mobility for enhanced flexibility.
Engage core strength to maintain balanced hips.
Experience mental calmness through focused breathing.
Target the psoas muscle and hip flexors for overall well-being.

Proceed with Caution: Contraindications for Rajakaputasana

Be mindful of your knees; there should be no discomfort.

Adjust foot placement if the knees hurt, bringing the right foot closer to the left hip.
Keep the right foot flexed, pushing out through the ball of the foot.

Alternative Bliss: Figure Four Variation in Rajakaputasana

For those with knee concerns, the Figure Four Variation offers a safer option:

Sit with bent knees, feet flat on the floor, and arms for support.

Cross the right ankle over the left knee, moving the left foot closer for an increased stretch.

Alternatively, lie on your back, cross the right ankle over the left knee, and pull the left thigh towards you. Switch sides.

Elevate Your Yoga Journey at Vyas Yoga School

If this and other backbend asanas excite you, you are at the right place! In our 200 Hour Yoga Teacher Training Program, we cover Rajakaputasana in great detail, guided by expert yogi instructors.

Transform your practice, gain teaching skills, and share the gain the benefits of Yoga Alliance certification, and join our yoga fam today!