Eka Pada Rajakapotasana   
  • Beginner's Tip:
    • At first many students who learn this pose aren't able to easily grasp the back foot directly with their hands. Take a strap with a buckle. Slip a small loop over the back foot--let's say the left foot is extended back--and tighten the strap around the ball of the foot. Make sure the buckle is against the sole of the foot. Perform the leg position, and lay the strap on the floor along side the left leg. Bend the left knee and grasp the strap with the left hand. Swing that arm up and over your head, then reach back with the right hand. Hold the strap in both hands, and carefully walk your hands down the strap toward the foot.
  • Modifications and props:
    • It's often difficult to descend the outside of the front-leg hip all the way to the floor. Place a thickly folded blanket underneath the hip for support.
  • Deepen the pose:
    • Your partner can help with the lift of the arms. Perform the pose to your capacity, whether your hands are grasping the foot or a strap. Have your partner stand behind you. He should press his hands against your outer upper arms, just above the shoulder, and lift the outer arms toward the elbows. Release your side ribs down, away from the arms. Keep the tops of your shoulders soft. The full pose, which is suitable for intermediate students, will be described in the Full Pose section below. First we'll practice the leg position only, which should be accessible to most experienced beginners.
  • Partnering:
    • Your partner can help with the lift of the arms. Perform the pose to your capacity, whether your hands are grasping the foot or a strap. Have your partner stand behind you. He should press his hands against your outer upper arms, just above the shoulder, and lift the outer arms toward the elbows. Release your side ribs down, away from the arms. Keep the tops of your shoulders soft. The full pose, which is suitable for intermediate students, will be described in the Full Pose section below. First we'll practice the leg position only, which should be accessible to most experienced beginners.
  • Info
    • The full pose, which is suitable for intermediate students, will be described in the Full Pose section below. First we'll practice the leg position only, which should be accessible to most experienced beginners.
  • Benefits:
    • Stretches the thighs, groins and psoas, abdomen, chest and shoulders, and neck .
    • Stimulates the abdominal organs
    • Opens the shoulders and chest .
  • Therapeutic Applications:
    • Stress.
  • Contraindications and Cautions:
    • Sacroiliac injury .
    • Ankle injury .
    • Knee injury
    • Tight hips or thighs .
                   
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