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Hip Opener Asana · Elementary (Level 2) · Catalog #800068

Half Pigeon Eka Pada Rajakapotasana (prep)

Front shin angled across the mat, back leg extending straight behind. The most widely taught hip opener in modern classes.

Practice Half Pigeon (Eka Pada Rajakapotasana (prep)) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.
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Half Pigeon (Eka Pada Rajakapotasana (prep)) — Hip Opener Yoga Posture Illustration

Half Pigeon (Eka Pada Rajakapotasana (prep)) — Hip Opener posture targeting Glutes, Hip Flexors, Lower Back · Slow and even breath · Forward drishti.

Vāta: Pacifies (-1) Pitta: Pacifies (-1) Kapha: Pacifies (-1)
Sanskrit Name
Eka Pada Rajakapotasana (prep)
Posture Family
Hip Opener
Difficulty
Elementary (Level 2)
Recommended Hold
90 seconds
Breath Pattern
Slow and even
Drishti (Gaze)
Forward
Target Muscles
Glutes, Hip Flexors, Lower Back
Energy Expenditure
2.2 METs

Alignment, Breath & Drishti Cues for Half Pigeon

Half Pigeon (Eka Pada Rajakapotasana (prep)) belongs to the Hip Opener posture family and engages the Glutes, Hip Flexors, Lower Back at an intensity of approximately 2.2 METs. Front shin angled across the mat, back leg extending straight behind. The most widely taught hip opener in modern classes.

  • Breath Rhythm: Maintain Slow and even throughout the 90-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Forward to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Glutes, Hip Flexors, Lower Back.
  • Minimum Recommended Age: 6 years (72 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Pacifies (-1) — keep the jaw, temples, and abdomen soft when holding for 90 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Knee injury
  • Sacroiliac injury

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