Inside: Parivrtta eka pada rajakapotasana may look easy in the picture, but any time you rotate your spine, you want to make sure to move correctly to avoid injury.
It always surprises me how challenging rotated yoga poses are. They look easy enough–you just do the whatever pose and twist. No big deal, right? Time and time again, I discover that rotated poses are not as easy as they look.
The difficulty of Parivrtta eka pada rajakapotasana, also known as Rotated pigeon pose, particularly surprised me. As I went to add my twist to my Pigeon pose, my hips took a total vacation and tried to leave the room.
Even though rotating yoga poses can be challenging, they’re so beneficial for your health. With just one rotation, you:
- massage your internal organs, providing relief for different intestinal maladies;
- balance your spinal muscles; and
- reset your central nervous system, giving your brain a well-deserved break.
Here’s what you need to do to make sure that you’re practicing your Rotated pigeon pose safely and correctly.
Parivrtta Eka Pada Rajakapotasana
- Use ujjayi breathing.
- Begin in Downward facing dog.
- This is a great moment to really engage Uddiyana bandha and really draw your belly button in and up.
- Lift your right leg and reach it for the top corner of the wall behind you.
- Take a nice inhale and, on the exhale, lift your belly as you bring your right knee to the mat just to the outside of your right hand.
- Keep your left toes curled under to make sure that your foot stays straight.
- While keeping your pelvis neutral, start lowering your upper body. Place your left elbow on the floor in line with the center of your body.
- Again, really focus on keeping your pelvis in neutral as you let your spine rotate to the right. Make sure that the ribs move as the hips stay still.
- Try to stack your right palm on top of your left, but don’t force your body into a deeper rotation to make this connection happen. It’s more important to respect your spine and its capacity for rotation.
- Hold and breathe for 5 or more breaths.
- To come out of this pose, rotate back to center, plant your hands, and press back into Downward facing dog so you can practice the left side.
Parivrtta Eka Pada Rajakapotasana Video
Here is a video of how to practice Parivrtta eka pada rajakapotasana for visual learners.
As you practice this pose, I want you to make sure that you:
- keep your belly button toward your spine to protect your back,
- only rotate as far as your spine will let you, and
- keep your hips in neutral.
Also, I just want to let you know that if want to learn how to do basic yoga poses and Pilates exercises correctly, I offer a FREE 30-day challenge. Click here to sign up today!
What’s your top tip for good form on this pose? Let us know in the comments below.