Posture of the month: Eka Pada Rajakapotasana
A special kind of bird
In March, we are turning our attention towards an extra deep hip opener - the King Pigeon Pose. In Sanskrit, Eka Pada Rajakapotasana translates as 'One-Legged King Pigeon Pose' (from eka: one, pada: foot, raja: king, kapota: pigeon and asana: posture/seat).
This posture is both a hip opener and - in some variations - a deep back bend. Opening your hips and activating your psoas muscle improves circulation to your legs and feet, increases your range of motion, and can make it more comfortable to sit in meditation or seated asanas. And as always: What’s good for you in yoga, is going to positively impact your day-to-day life as well!
Benefits of practicing Eka Pada Rajakapotasana
The king pigeon pose is very popular, as it feels incredibly satisfying to open into it and deepen the stretch. It is equally popular in Power Yoga and Yin Yoga, where it is practiced with more props and longer holds. Here is a list of a few benefits you can expect to see when practicing Eka Pada Rajakapotasana:
Stretches and tones your thighs, hips, buttocks and psoas … and if performed as full king pigeon pose, also your entire upper body.
Improves flexibility in pelvis, hips and groin
Increases the range of movement in your hip joints
Can help alleviate lower back pain and sciatica
Stimulates abdominal organs and can therefore help relieve issues with your urinary tract, digestion and reproductive organs
Can help improve imbalances in the nervous system as the entire spine is being stretched
Looking at emotional issues: stress, trauma, fear and anxiety are being stored in the hips. By releasing tightness in the hips, you can release these emotions and subsequently feel clearer, calmer and more at peace
Activating and nurturing your Sacral Chakra (Svadhisthana)
The second chakra (Svadhisthana), is located in the hip area, in the centre of the sacral spine. It is connected to creativity, pleasure, sensuality, nurturing and your emotions. A balanced sacral chakra presents as self-acceptance and confidence and makes it easy to feel alive, experience joy and pursue your passions. An unbalanced sacral chakra shows through feelings of apathy, listlessness or numbness, a lack of connection, as well as unhealthy cravings and addictions.
Letting go and unapologetically being in the moment
To balance the sacral chakra means to let go. Releasing tension, accepting what is and experiencing this moment in its fullness. It requires you to get out of your head and into our body. Being present with all sensations - good, bad or ugly - that run through your system and allowing them to be. Not easy in a society that is hellbent on ‘having it together’ at all times and looks down on people who are deemed ‘overly emotional’.
Another impediment to the full emotional expression of yourself are feelings of guilt and shame, particularly when it comes to sensuality and (sexual) pleasure. Take a moment to consider your deepest desires and ‘guilty’ pleasures… are they acceptable? Do you yourself accept them? Or are you hiding them and shutting them down? Or over emphasising them, in a society that condemns open sexuality, whilst plastering imagery of barely covered bodies all over posters in the street and social media? As a result, your sacral chakra could be over- or under active.
Similarly, it is worth considering your body image. How do you relate to your body? Do you love it exactly as it is? Do you enjoy being in your body? Whatever you reject about yourself (looks, age, weight, wrinkles…) gets in the way of a free flowing sacral chakra.
Lastly, the svadhisthana chakra relates to passion and creativity. Everything you create originates here: from literature and art, to business ideas, personal style etc. - it’s all about expression of self. Fertility originates here as well - right in your womb area. Conceiving and growing a baby in your belly is the ultimate creative process after all...
Are you ready to open your hips and bend your backs? Then come along in March and practice with us! There are over 25 classes/week, and we will practice Eka Pada Rajakapotasana daily during all of March 2022!
Our gratitude for their insights this month goes to the YogaJournal.com for its always enlightening articles - this time on the Svadhisthana Chakra.