Low Eka Pada Rajakapotasana

(Low) Eka: One - Pada: Foot - Raja: King - Kapota: Pigeon (EK-ah-PAH-dah RAH-jah-KAH-poh-TAH-sun-ah

Untitled design-7.png

RELATED ASANAS

Natarajasana

ENERGETIC ALIGNMENT

Key Actions: Front knee in line with hip or slightly wider - Mula Bandha - Uddiyana Bandha - Pincha Mayurasana Arms - Deep Spinal extension

Apana: Top of the back foot presses into the earth, assisting in rolling the back thigh towards internal rotation. Pelvis is heavy. front thigh/hip anchors down and back.

Samana: Engage mula bandha to initiate lift from the base of the pelvis. Uddiyana Bandha subtly engages in an up supporting the natural curvature of the spine. Scapula retract down the back, arms hug in when reaching overhead to grab the back foot.

Prana: Sternum lifts up and back. Cobra action in the chest expands from pubic bone up to heart center.

Vyana: Back foot presses up and back into hands/strap. Extending up and back through the spine and sides of the waist.

Udana: Earth energy rises to the heart from the base, and culminates as the skull reaches up and out as an extension of the spine.

COMMON MISALIGNMENTS

Key Actions: Front knee in line with hip or slightly wider - Mula Bandha - Uddiyana Bandha - Pincha Mayurasana Arms - Deep Spinal extension

Apana: Top of the back foot presses into the earth, assisting in rolling the back thigh towards internal rotation. Pelvis is heavy. front thigh/hip anchors down and back.

Samana: Engage mula bandha to initiate lift from the base of the pelvis. Uddiyana Bandha subtly engages in an up supporting the natural curvature of the spine. Scapula retract down the back, arms hug in when reaching overhead to grab the back foot.

Prana: Sternum lifts up and back. Cobra action in the chest expands from pubic bone up to heart center.

Vyana: Back foot presses up and back into hands/strap. Extending up and back through the spine and sides of the waist.

Udana: Earth energy rises to the heart from the base, and culminates as the skull reaches up and out as an extension of the spine.

ASANA NOTES AND BENEFITS

coming soon

FOUNDATION ANATOMY

HA/Solar - Contract - Triceps, Posterior Deltoid, Trapezius (lower fibers), Rhomboids, Spinal Extensors; FRONT LEG: Iliopsoas, Piriformis, Hamstring (lower fibers), Tibialis Anterior; BACK LEG: Iliopsoas, Glutes, Hamstring (upper fibers), Gastrocnemius, Soleus

THA/Lunar - Lengthen - Biceps, Anterior Deltoid, Pectorals, Trapezius (upper fibers), Core Abdominals (eccentric contraction); FRONT LEG: Quadriceps (lower fibers), Hamstring (upper fibers), gastrocnemius, Soleus; BACK LEG: Hamstring (lower fibers), Quadriceps (upper fibers), Tibialis Anterior