Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)

{"loading":false,"asana_post":{"id":"clfwbt3xjr8vj0bittieljb6w","title":"Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)","whatIsTitle":"What is Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)?","whatIsBody":{"text":"\\n\\nEka Pada Rajakapotasana, or One-Legged King Pigeon Pose, is an advanced seated yoga asana to deepen your backbend yoga practice, and improve flexibility in your lower body and spine. \\nThis advanced yoga pose is a combination of backbend and hip-opener yoga. Not only will it target the lower back, but also flex your lower body and help you strengthen your core, neck, and shoulders simultaneously. ","html":"<p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5472,height:3648/3jTn1EYTRDyu1RONtP6A\" alt=\"Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)\" title=\"Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)\" width=\"600\" height=\"350\"><p>Eka Pada Rajakapotasana, or One-Legged King Pigeon Pose, is an advanced seated yoga asana to deepen your backbend yoga practice, and improve flexibility in your lower body and spine.&nbsp;</p><p>This advanced yoga pose is a combination of backbend and hip-opener yoga. Not only will it target the lower back, but also flex your lower body and help you strengthen your core, neck, and shoulders simultaneously.&nbsp;</p>"},"overview":{"text":"In Sanskrit '\\nEka\\n' means one, '\\nPada\\n' means foot, ‘\\nRaja\\n' means king, '\\nKapota\\n' means pigeon, and '\\nAsana\\n' means posture. \\nOne-Legged King Pigeon Pose is not found in any ancient Hatha yoga texts. \\nThis pose was first officially described in the 20th century by Pattabhi Jois and B. K. S. Iyengar in their respective yoga books. \\nSanskrit Name:\\n एक पाद राजकपोतासन          \\nPronunciation:\\n \\nEa-KAH pah-DAH rah-JAH-cop-poh-TAHS-anna\\nPose Type:\\n Seated Hipopener and Backbend  \\nAlso known as: \\nOne-Legged King Pigeon Pose\\nStrengthens: \\nCore Muscles, Lower Back, Pelvis, and Shoulders. \\nStretches: \\nSpine, Shoulders, Thorax, Inner Thighs, Hip-Flexors, and Abdomen. \\n\\nHealth Benefits of Eka Pada Rajakapotasana\\nEnhances body posture. \\nActivates the lower back. \\nStretches and lengthens the hip flexors. \\nOpens the spine, abdomen, chest, and shoulders. \\nEnhances range of motion in the hip joint and tailbone area. \\nStimulates Muladhara Chakra, Throat Chakra, and Sacral chakra. \\nImproves flexibility and strength in the inner thighs and groin area. \\nHas therapeutic effects like reduced back pain, anxiety, stress, and fatigue.\\nSimulates digestion, respiration, and reproduction organs for proper functioning. \\n\\nWhen to Avoid Performing Eka Pada Rajakapotasana\\nAvoid during menstruation.\\nAvoid after an injury or any surgery. \\nAvoid during the final pregnancy trimester. \\nAvoid if you have chronic neck or back pain. \\nAvoid if you have osteoporosis or inflammatory arthritis. \\n","html":"<p>In Sanskrit &#39;<em>Eka</em>&#39; means one, &#39;<em>Pada</em>&#39; means foot, ‘<em>Raja</em>&#39; means king, &#39;<em>Kapota</em>&#39; means pigeon, and &#39;<em>Asana</em>&#39; means posture. </p><p>One-Legged King Pigeon Pose is not found in any ancient Hatha yoga texts. </p><p>This pose was first officially described in the 20th century by Pattabhi Jois and B. K. S. Iyengar in their respective yoga books. </p><p><strong>Sanskrit Name:</strong> एक पाद राजकपोतासन          </p><p><strong>Pronunciation:</strong> <em>Ea-KAH pah-DAH rah-JAH-cop-poh-TAHS-anna</em></p><p><strong>Pose Type:</strong> Seated Hipopener and Backbend  <strong>Also known as: </strong>One-Legged King Pigeon Pose</p><p><strong>Strengthens: </strong>Core Muscles, Lower Back, Pelvis, and Shoulders. </p><p><strong>Stretches: </strong>Spine, Shoulders, Thorax, Inner Thighs, Hip-Flexors, and Abdomen. </p><p></p><h2><strong>Health Benefits of Eka Pada Rajakapotasana</strong></h2><ul><li><div><p>Enhances body posture. </p></div></li><li><div><p>Activates the lower back. </p></div></li><li><div><p>Stretches and lengthens the hip flexors. </p></div></li><li><div><p>Opens the spine, abdomen, chest, and shoulders. </p></div></li><li><div><p>Enhances range of motion in the hip joint and tailbone area. </p></div></li><li><div><p>Stimulates Muladhara Chakra, Throat Chakra, and Sacral chakra. </p></div></li><li><div><p>Improves flexibility and strength in the inner thighs and groin area. </p></div></li><li><div><p>Has therapeutic effects like reduced back pain, anxiety, stress, and fatigue.</p></div></li><li><div><p>Simulates digestion, respiration, and reproduction organs for proper functioning. </p></div></li></ul><p></p><h2><strong>When to Avoid Performing Eka Pada Rajakapotasana</strong></h2><ul><li><div><p>Avoid during menstruation.</p></div></li><li><div><p>Avoid after an injury or any surgery. </p></div></li><li><div><p>Avoid during the final pregnancy trimester. </p></div></li><li><div><p>Avoid if you have chronic neck or back pain. </p></div></li><li><div><p>Avoid if you have osteoporosis or inflammatory arthritis. </p></div></li></ul><p></p>"},"howtoDoTitle":"How to do Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)","howToDoBody":{"text":"The practice of getting into One-Legged King Pigeon Pose is divided into four different parts: \\n\\nPart 1 - Preparatory Poses for Eka Pada Rajakapotasana\\nOne-Legged King Pigeon pose is an intermediate to advanced level yoga pose. To avoid injury or sprain,  it’s necessary to prep the essential muscles required for the main practice. \\n\\n1. Baddha Konasana (Bound Angle Pose) -\\n Sit in Staff pose and bend your knees to form a shape of butterfly wings with your legs. Your feet must be touching together, and your hands should be gripping both your feet together to ensure that your knees don't rise above ground level. \\n\\nSit with an upright spine as you feel the flexion around your pelvis and inner thighs. Hold this pose here for 1 to 2 minutes. You can also flap your legs for a few minutes in an up and down motion for enhanced blood circulation in the legs. \\n\\n2. Salamba Bhujangasana (Sphinx Pose) -\\n The Sphinx pose is also known as the Baby Cobra pose, and it's a warm-up backbend motion to activate blood circulation in the spine, tailbone, and lower back. \\n\\nStart by lying down on your stomach and place your arms half-bent at your sides, close to your chest. Inhale gently as you lift up your upper body like the raised hood of a baby cobra. Feel your core compressing and lower back activating. Hold the pose here for 2 to 5 minutes. \n\\n3. Revolved One Leg King Pigeon Pose Prep -\\n For your legs and arms to be prepared for the main asana, get into the Lizard Pose. As one leg is resting behind, place your knee on the mat and bend your leg.  \\n\\nGently twist your spine, gaze backward, and hold the foot of your same leg with your hands. Hold the pose here for a minute, then repeat the same on the other leg. \\n\\nPart 2: Step-by-Step Instructions to Perform Eka Pada Rajakapotasana\\nThe following are steps to practice Eka Pada Rajakapotasana:\\nStep 1- \\nStart by getting into the Downward Facing Dog pose and take a moment to breathe deep as you rest your core and spine. \\nStep 2- \\nInhale in the Downward Dog pose, lift your right leg upwards, exhale, and bring your right leg toward the ground between your wrists. \\nStep 3- \\nMake sure that your right knee is close to your right wrist and your right foot is close to your left wrist. \\nStep 4-\\n Keep your left leg stretched behind you, with your toes pointing and heels facing the ceiling. Square your hips and sit comfortably on the mat.\\nStep 5- \\nAgain, inhale as you lengthen your spine, engage your core muscles and open your chest. \\nStep 6- \\nExhale to gently arch your lower back and bend your neck backward. This will help you open your chest, tailbone, and pelvic muscles even more. \\nStep 7- \\nInhale and bend your left leg behind you and hold the ankle with your left hand until you feel comfortable here.\\nStep 8- \\nOnce you feel comfortable enough, grab your left toe with both hands and twist your elbows toward the ceiling. Ensure that your arms are aligned overhead. \\nStep 9- \\nInhale and try to\\n \\ntouch your head with your foot. Hold this pose for a few seconds here, and finally, exhale to release your left foot and get back into standard Pigeon Pose. \\nStep 10- \\nOnce you feel relaxed, repeat the same on the other side. \\nBreathe Awareness: \\nInhale and exhale when in Downward Facing Dog position. \\nInhale when your leg is lifted in the Downward Dog position. \\nExhale as you rest one leg on the floor in between your wrists. \\nInhale while lengthening your spine and engaging your core. \\nExhale and arch your lower back. \\nInhale, bend your leg behind, twist your elbows overhead, and touch your foot with your head. \\nFinally, exhale to release the pose and come to a resting position. \\nPerformance Duration for Beginners:\\n Hold One-Legged King Pigeon pose for 10-30 seconds on each side. \\nPerformance Duration for Advanced: \\nHold One-Legged King Pigeon pose for 60-90 seconds on each side. \\n\\nPart 3: Things to Keep in Mind\\nFollow the important alignment cues below if you are just starting your One-Legged King Pigeon Pose practice: \\n\\nKeep your abdomen engaged: \\nA tight core is the key to success for perfect execution of Eka Pada Rajakapotasana because it helps you to arch your back and open your chest properly. Ensure that you inhale and pull your navel inwards before getting into the main pose. \\nKeep that rear leg neutral:\\n It's highly recommended to make sure your rear leg is pointing backward with your head facing toward the ceiling. Avoid any bending of the knee and curling of the foot. \\nSquare your hips:\\n Feeling confused about how to square your hips? While you are flexing the pelvis in Pigeon Pose, your body weight should not impact the balance in your glutes. \\n\\nMake sure both your hips get equally stressed while you flex in Pigeon pose. Observe that your glutes are touching the ground completely and your body is balanced straight in the middle. If you’re unable to square your hips, try adding a rolled towel below your pelvis. \\n\\nPart 4: Relaxing Poses After Eka Pada Rajakapotasana\\nTo get your spine back into its neutral shape, and to relax your entire lower body, try the following relaxation poses post-practice:\\n\\n1. Resting Pigeon Pose:\\n Transition into a resting position from the One-Legged King Pigeon Pose. Bend your upper body forward on the ground and relax here for a few deep breaths. \\n\\nThis pose will re-energize your lower back and upper body. You can also stretch your arms forward to relax your upper back and shoulders. Take deep breaths to hold the pose for one minute and repeat the same on the other side. \\n\\n2. Adho Mukha Svanasana (Downward-Facing Dog Pose):\\n From Resting Pigeon pose, move into Downward-Facing Dog. This pose will completely relax your core, tailbone, upper body, and hamstrings. \\n\\nYou can also bend one leg at a time for more relaxation in the glutes, calves, and hamstrings. Hold this pose on each side for one minute, and then move into a Standing Forward Bend. \n","html":"<p>The practice of getting into One-Legged King Pigeon Pose is divided into four different parts:&nbsp;</p><p></p><h3><strong>Part 1 - Preparatory Poses for&nbsp;Eka Pada Rajakapotasana</strong></h3><p>One-Legged King Pigeon pose is an intermediate to advanced level yoga pose. To avoid injury or sprain,&nbsp; it’s necessary to prep the essential muscles required for the main practice.&nbsp;</p><p></p><p><strong>1. Baddha Konasana (Bound Angle Pose) -</strong> Sit in Staff pose and bend your knees to form a shape of butterfly wings with your legs. Your feet must be touching together, and your hands should be gripping both your feet together to ensure that your knees don't rise above ground level.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:4780,height:3187/Mv4czvAhRfmL5UekqR8V\" alt=\"Baddha Konasana (Bound Angle Pose)\" title=\"Baddha Konasana (Bound Angle Pose)\" width=\"600\" height=\"350\"><p>Sit with an upright spine as you feel the flexion around your pelvis and inner thighs. Hold this pose here for 1 to 2 minutes. You can also flap your legs for a few minutes in an up and down motion for enhanced blood circulation in the legs.&nbsp;</p><p></p><p><strong>2. Salamba Bhujangasana (Sphinx Pose) -</strong> The Sphinx pose is also known as the Baby Cobra pose, and it's a warm-up backbend motion to activate blood circulation in the spine, tailbone, and lower back.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5165,height:3443/L60MzrqxTYuts6DUCMfI\" alt=\"Salamba Bhujangasana (Sphinx Pose)\" title=\"Salamba Bhujangasana (Sphinx Pose)\" width=\"600\" height=\"350\"><p>Start by lying down on your stomach and place your arms half-bent at your sides, close to your chest. Inhale gently as you lift up your upper body like the raised hood of a baby cobra. Feel your core compressing and lower back activating. Hold the pose here for 2 to 5 minutes.&nbsp;<br></p><p><strong>3.&nbsp;Revolved One Leg King Pigeon Pose Prep -</strong> For your legs and arms to be prepared for the main asana, get into the Lizard Pose. As one leg is resting behind, place your knee on the mat and bend your leg.&nbsp;&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1027,height:679/ZFQJAmOeSJOFNE9HUciL\" alt=\"Revolved One Leg King Pigeon Pose Prep\" title=\"Revolved One Leg King Pigeon Pose Prep\" width=\"600\" height=\"350\"><p>Gently twist your spine, gaze backward, and hold the foot of your same leg with your hands. Hold the pose here for a minute, then repeat the same on the other leg.&nbsp;</p><p></p><h3><strong>Part 2: Step-by-Step Instructions to Perform Eka Pada Rajakapotasana</strong></h3><p>The following are steps to practice Eka Pada Rajakapotasana:</p><p><strong>Step 1-&nbsp;</strong>Start by getting into the Downward Facing Dog pose and take a moment to breathe deep as you rest your core and spine.&nbsp;</p><p><strong>Step 2-&nbsp;</strong>Inhale in the Downward Dog pose, lift your right leg upwards, exhale, and bring your right leg toward the ground between your wrists.&nbsp;</p><p><strong>Step 3-&nbsp;</strong>Make sure that your right knee is close to your right wrist and your right foot is close to your left wrist.&nbsp;</p><p><strong>Step 4-</strong> Keep your left leg stretched behind you, with your toes pointing and heels facing the ceiling. Square your hips and sit comfortably on the mat.</p><p><strong>Step 5-&nbsp;</strong>Again, inhale as you lengthen your spine, engage your core muscles and open your chest.&nbsp;</p><p><strong>Step 6-&nbsp;</strong>Exhale to gently arch your lower back and bend your neck backward. This will help you open your chest, tailbone, and pelvic muscles even more.&nbsp;</p><p><strong>Step 7-&nbsp;</strong>Inhale and bend your left leg behind you and hold the ankle with your left hand until you feel comfortable here.</p><p><strong>Step 8-&nbsp;</strong>Once you feel comfortable enough, grab your left toe with both hands and twist your elbows toward the ceiling. Ensure that your arms are aligned overhead.&nbsp;</p><p><strong>Step 9-&nbsp;</strong>Inhale and try to<strong>&nbsp;</strong>touch your head with your foot. Hold this pose for a few seconds here, and finally, exhale to release your left foot and get back into standard Pigeon Pose.&nbsp;</p><p><strong>Step 10-&nbsp;</strong>Once you feel relaxed, repeat the same on the other side.&nbsp;</p><p><strong>Breathe Awareness:&nbsp;</strong></p><ul><li><div><p>Inhale and exhale when in Downward Facing Dog position.&nbsp;</p></div></li><li><div><p>Inhale when your leg is lifted in the Downward Dog position.&nbsp;</p></div></li><li><div><p>Exhale as you rest one leg on the floor in between your wrists.&nbsp;</p></div></li><li><div><p>Inhale while lengthening your spine and engaging your core.&nbsp;</p></div></li><li><div><p>Exhale and arch your lower back.&nbsp;</p></div></li><li><div><p>Inhale, bend your leg behind, twist your elbows overhead, and touch your foot with your head.&nbsp;</p></div></li><li><div><p>Finally, exhale to release the pose and come to a resting position.&nbsp;</p></div></li></ul><p><strong>Performance Duration for Beginners:</strong> Hold One-Legged King Pigeon pose for 10-30 seconds on each side.&nbsp;</p><p><strong>Performance Duration for Advanced:&nbsp;</strong>Hold One-Legged King Pigeon pose for 60-90 seconds on each side.&nbsp;</p><p></p><h3><strong>Part 3: Things to Keep in Mind</strong></h3><p>Follow the important&nbsp;alignment cues below if you are just starting your One-Legged King Pigeon Pose practice:&nbsp;</p><p></p><ul><li><div><p><strong>Keep your abdomen engaged:&nbsp;</strong>A tight core is the key to success for perfect execution of Eka Pada Rajakapotasana because it helps you to arch your back and open your chest properly. Ensure that you inhale and pull your navel inwards before getting into the main pose.&nbsp;</p></div></li></ul><ul><li><div><p><strong>Keep that rear leg neutral:</strong> It's highly recommended to make sure your rear leg is pointing backward with your head facing toward the ceiling. Avoid any bending of the knee and curling of the foot.&nbsp;</p></div></li></ul><ul><li><div><p><strong>Square your hips:</strong> Feeling confused about how to square your hips? While you are flexing the pelvis in Pigeon Pose, your body weight should not impact the balance in your glutes.&nbsp;</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:600,height:347/ntvWOwOATvW87b53aEws\" alt=\"Square your hips\" title=\"Square your hips\" width=\"600\" height=\"350\"><p>Make sure both your hips get equally stressed while you flex in Pigeon pose. Observe that your glutes are touching the ground completely and your body is balanced straight in the middle. If you’re unable to square your hips, try adding a rolled towel below your pelvis.&nbsp;</p><p></p><h3><strong>Part 4: Relaxing Poses After Eka Pada Rajakapotasana</strong></h3><p>To get your spine back into its neutral shape, and to relax your entire lower body, try the following relaxation poses post-practice:</p><p></p><p><strong>1. Resting Pigeon Pose:</strong> Transition into a resting position from the One-Legged King Pigeon Pose. Bend your upper body forward on the ground and relax here for a few deep breaths.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1313,height:737/6eMBqMc7R6y8a8OymWkD\" alt=\"Resting Pigeon Pose\" title=\"Resting Pigeon Pose\" width=\"600\" height=\"350\"><p>This pose will re-energize your lower back and upper body. You can also stretch your arms forward to relax your upper back and shoulders. Take deep breaths to hold the pose for one minute and repeat the same on the other side.&nbsp;</p><p></p><p><strong>2. Adho Mukha Svanasana (Downward-Facing Dog Pose):</strong> From Resting Pigeon pose, move into Downward-Facing Dog. This pose will completely relax your core, tailbone, upper body, and hamstrings.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5338,height:3559/7izlko7ROqv4wl2YWHkP\" alt=\"Adho Mukha Svanasana (Downward-Facing Dog Pose)\" title=\"Adho Mukha Svanasana (Downward-Facing Dog Pose)\" width=\"600\" height=\"350\"><p>You can also bend one leg at a time for more relaxation in the glutes, calves, and hamstrings. Hold this pose on each side for one minute, and then move into a Standing Forward Bend.&nbsp;<br></p>"},"modificationsAndPropsBody":{"text":"The following are some ways to modify the One-Legged King Pigeon pose practice with props: \\n\\nUse a wall and yoga blocks:\\n Position yourself close to a wall, place two yoga blocks at your sides, and hold these as you get into the pose. Also, use the wall to keep your rear leg lifted upwards. \\n\\nThe yoga blocks and wall will assist you in staying one place for a longer duration and help you flex your pelvis deeper. \\n\\nUse a yoga strap:\\n If you're unable to hold or lift the rear leg for a long duration, then add a yoga strap. Loop the strap around your rear foot and pull it toward your head with twisted elbows. \\n\\nKeep practicing this modification until your shoulder and elbow mobility is improved. ","html":"<p>The following are some ways to modify the&nbsp;One-Legged King Pigeon pose&nbsp;practice with props:&nbsp;</p><p></p><ul><li><div><p><strong>Use a wall and yoga blocks:</strong> Position yourself close to a wall, place two yoga blocks at your sides, and hold these as you get into the pose. Also, use the wall to keep your rear leg lifted upwards.&nbsp;</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:900,height:575/7HQO6u52SMyNw5vDKZDU\" alt=\"Use a wall and yoga blocks\" title=\"Use a wall and yoga blocks\" width=\"600\" height=\"350\"><p>The yoga blocks and wall will assist you in staying one place for a longer duration and help you flex your pelvis deeper.&nbsp;</p><p></p><ul><li><div><p><strong>Use a yoga strap:</strong> If you're unable to hold or lift the rear leg for a long duration, then add a yoga strap. Loop the strap around your rear foot and pull it toward your head with twisted elbows.&nbsp;</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1000,height:578/bH21FPpSjmx7tOPR9a9u\" alt=\"Use a yoga strap\" title=\"Use a yoga strap\" width=\"600\" height=\"350\"><p>Keep practicing this modification until your shoulder and elbow mobility is improved.&nbsp;</p>"},"modificationsAndPropsTitle":"Eka Pada Rajakapotasana Modifications and Props","variationsTitle":"Eka Pada Rajakapotasana Variations to Consider","variationsBody":{"text":"Based on how comfortable you are, here are some easy and challenging variations of different levels:\n\\n1. Resting One-Legged King Pigeon Pose:\\n From Downward-Facing Dog, lift one leg upwards and sit in a One-Legged Pigeon pose. Engage your core muscles, arch your back little, and gently drop your head. \\n\\nBeginners can practice this pose on both sides until they feel comfortable moving further. You can also perform this pose before transitioning onto another side. \n\\n2. Mermaid Pose: \\nTo get into Mermaid pose, continue the previous variation, bend your rear leg, and point your toes towards the ceiling. Lift both your arms overhead, bend your elbows, and clasp both hands behind your head. \\n\\nNow, hook your rear foot in the adjacent elbow. Hold this pose here on each side for a few seconds. This variation will help you build arm twisting strength and stability in your rear leg to perform the main pose. ","html":"<p>Based on how comfortable you are, here are some easy and challenging variations of different levels:<br></p><p><strong>1. Resting One-Legged King Pigeon Pose:</strong></p><p> From Downward-Facing Dog, lift one leg upwards and sit in a One-Legged Pigeon pose. Engage your core muscles, arch your back little, and gently drop your head.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:900,height:500/xq5QJDL9S2qVO6tJdOfu\" alt=\"Resting One-Legged King Pigeon Pose:\" title=\"Resting One-Legged King Pigeon Pose:\" width=\"600\" height=\"350\"><p>Beginners can practice this pose on both sides until they feel comfortable moving further. You can also perform this pose before transitioning onto another side.&nbsp;<br></p><p><strong>2. Mermaid Pose:&nbsp;</strong>To get into Mermaid pose, continue the previous variation, bend your rear leg, and point your toes towards the ceiling. Lift both your arms overhead, bend your elbows, and clasp both hands behind your head.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5288,height:3526/MKbPZAyDQQmLxXTxZ6Br\" alt=\"Mermaid Pose\" title=\"Mermaid Pose\" width=\"600\" height=\"350\"><p>Now, hook your rear foot in the adjacent elbow. Hold this pose here on each side for a few seconds. This variation will help you build arm twisting strength and stability in your rear leg to perform the main pose.&nbsp;</p>"},"levelUpTitle":"Level-Up Poses After Eka Pada Rajakapotasana for Advanced Yogis","similarTitle":"Similar Backbend Poses like Eka Pada Rajakapotasana","similarBody":{"text":"Here is a list of backbend yoga poses similar to Eka Pada Rajakapotasana's practice: \n\\nDhanurasana (Bow Pose)\\nUstrasana (Camel Pose)\\nSalabhasana (Locust Pose)\\nBhujangasana (Cobra Pose)\\nUrdhva Dhanurasana (Wheel Pose)\\n","html":"<p>Here is a list of backbend yoga poses similar to Eka Pada Rajakapotasana's practice:&nbsp;<br></p><ol><li><div><p>Dhanurasana (Bow Pose)</p></div></li><li><div><p>Ustrasana (Camel Pose)</p></div></li><li><div><p>Salabhasana (Locust Pose)</p></div></li><li><div><p>Bhujangasana (Cobra Pose)</p></div></li><li><div><p>Urdhva Dhanurasana (Wheel Pose)</p></div></li></ol><p></p>"},"faq":"Frequently Asked Questions about Eka Pada Rajakapotasana","levelUpBody":{"text":"If you want to take your back bend and hip opener practice to the next level, try the following advanced yoga poses after your One-Legged King Pigeon Pose practice:\\n\\nLevel-Up Pose 1 - \\nEka Pada Rajakapotasana II (One-Legged King Pigeon Pose II)\\nLevel-Up Pose 2 - \\nEka Pada Galavasana (Flying Pigeon Pose)\\nLevel-Up Pose 3 -\\n  Baddha Parivrtta Eka Pada Rajakapotasana (Bound Revolved One-Legged King Pidgeon Pose)\\nLevel-Up Pose 4 - \\nKapotasana (King Pigeon Pose)\\n\\n\\nEka Pada Rajakapotasana II (One-Legged King Pigeon Pose II)\\n\\n\\nEka Pada Galavasana (Flying Pigeon Pose)\\n\\n\\nBaddha Parivrtta Eka Pada Rajakapotasana \\n(Bound Revolved One-Legged King Pigeon Pose)\\n\\n\\nKapotasana (King Pigeon Pose)\\n","html":"<p>If you want to take your back bend and hip opener practice to the next level, try the following advanced yoga poses after your One-Legged King Pigeon Pose practice:</p><p></p><p><strong>Level-Up Pose 1 -&nbsp;</strong>Eka Pada Rajakapotasana II (One-Legged King Pigeon Pose II)</p><p><strong>Level-Up&nbsp;Pose 2 -&nbsp;</strong>Eka Pada Galavasana (Flying Pigeon Pose)</p><p><strong>Level-Up&nbsp;Pose 3 -</strong>&nbsp; Baddha Parivrtta Eka Pada Rajakapotasana (Bound Revolved One-Legged King Pidgeon Pose)</p><p><strong>Level-Up Pose 4 -&nbsp;</strong>Kapotasana (King Pigeon Pose)</p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:2048,height:1363/Oi6DuBGsQQqkUCOkGlp5\" alt=\"Eka Pada Rajakapotasana II (One-Legged King Pigeon Pose II)\" title=\"Eka Pada Rajakapotasana II (One-Legged King Pigeon Pose II)\" width=\"600\" height=\"350\"><p><em><strong>Eka Pada Rajakapotasana II (One-Legged King Pigeon Pose II)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1200,height:800/q2OyS7nRSOQ6UFlr4PIw\" alt=\"Eka Pada Galavasana (Flying Pigeon Pose)\" title=\"Eka Pada Galavasana (Flying Pigeon Pose)\" width=\"600\" height=\"350\"><p><em><strong>Eka Pada Galavasana (Flying Pigeon Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:626,height:463/5lExnUbRSuaRS8zeOqOv\" alt=\"Baddha Parivrtta Eka Pada Rajakapotasana  (Bound Revolved One-Legged King Pigeon Pose)\" title=\"Baddha Parivrtta Eka Pada Rajakapotasana  (Bound Revolved One-Legged King Pigeon Pose)\" width=\"600\" height=\"350\"><p><em><strong>Baddha Parivrtta Eka Pada Rajakapotasana&nbsp;</strong></em></p><p><em><strong>(Bound Revolved One-Legged King Pigeon Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5319,height:3546/AKWYDJuRpiFWsZBhVfgT\" alt=\"Kapotasana (King Pigeon Pose)\" title=\"Kapotasana (King Pigeon Pose)\" width=\"600\" height=\"350\"><p><em><strong>Kapotasana (King Pigeon Pose)</strong></em></p><p></p>"},"medicalReviewerTagLine":null,"medicalReviewerSLug":null,"medicallyReviewedByName":null,"medicallyReviewedbyImage":null,"writtenByImage":{"url":"https://media.graphassets.com/resize=fit:clip,height:56,width:56/FnQtOJET3WmgC9VpDGSP","fileName":"will-writtenby.png"},"writtenByName":"Will Allen","writtenBySLug":"will-allen","writtenByTagLine":"Co-Founder MyYogaTeacher","seoDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Eka Pada Rajakapotasana or the One-Legged King Pigeon Pose. ","breadcrumbName":"Eka Pada Rajakapotasana"},"showNavigation":false,"recommendations_group_class":{"Recommend":[]},"teacher_recomandation":null,"faq_details":[{"ID":469,"UUID":"ddb0d0f5-5283-4f58-84f6-e77e637dd395","TagID":259,"Question":"Can beginners perform Pigeon pose?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Yes, beginners can definitely perform Pigeon pose to open their hip and back muscles.&nbsp;</span></p><p><br></p><p><span style=\"color: rgb(14, 16, 26);\">Pigeon pose will increase the range of motion in your lower body and create a foundation for more advanced yoga poses.&nbsp;</span></p><p><br></p><p><span style=\"color: rgb(14, 16, 26);\">This pose is perfect for new yogis who are working on executing the Eka Pada Rajakapotasana or Kapotasana poses and want to build more strength.&nbsp;</span></p><p><br></p>","Position":1,"CreatedDate":"2023-03-31 08:37:47","ModifiedDate":"2023-03-31 08:37:47","Tags":null},{"ID":470,"UUID":"59472389-1c96-4140-99ce-8f000592fb06","TagID":259,"Question":"What are the different types of variation stretches in Pigeon pose?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">There are various variation stretches in Pigeon pose for all levels of yogis to try:&nbsp;</span></p><p><br></p><ul><li>King Pigeon Pose</li><li>Flying Pigeon Pose&nbsp;</li><li>Classic Pigeon Pose</li><li>Reclining Pigeon Pose</li><li>Pigeon Pose with Spine Twist</li><li>One-Legged King Pigeon Pose</li><li>Resting Pigeon Pose with Forward Bend</li><li>Bound Revolved One-Legged King Pigeon Pose</li></ul><p><br></p>","Position":2,"CreatedDate":"2023-03-31 08:38:19","ModifiedDate":"2023-03-31 08:38:19","Tags":null},{"ID":471,"UUID":"7160d5b2-359a-41d3-806c-556c8dcd261c","TagID":259,"Question":"What is a Reclining Pigeon pose?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Reclining Pigeon pose or Dead Pigeon pose is a relaxation pose for your back and legs. In this pose, lie on your back, and position your legs in a number four formation.&nbsp;</span></p><p><br></p><p><span style=\"color: rgb(14, 16, 26);\">Next, hold your lower leg and pull it towards your chest for a deep lower body opening stretch. Performing this on both sides for 4-5 minutes will release all tension in your lower body. This pose soothes tight muscles around your groin, quads, lower back, and hamstrings.&nbsp;</span></p><p><br></p><p><br></p>","Position":3,"CreatedDate":"2023-03-31 08:38:49","ModifiedDate":"2023-03-31 08:38:49","Tags":null},{"ID":472,"UUID":"6cc2f3fd-d6db-44b7-b1bc-15d96f65956e","TagID":259,"Question":"Why is Pigeon pose painful?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Pigeon pose can be painful for beginners with tight inner thighs, glutes, and hamstrings. Usually this pain only lasts a few days if you work on the pose regularly, helping your muscles get used to the stretch, which over time become stronger.&nbsp;</span></p><p><br></p><p><br></p>","Position":4,"CreatedDate":"2023-03-31 08:39:19","ModifiedDate":"2023-03-31 08:39:19","Tags":null},{"ID":473,"UUID":"07674f32-bfd7-4fb9-8106-5163198fdb1a","TagID":259,"Question":" What are the benefits of Eka Pada Rajakapotasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">The following are some essential health benefits of the Eka Pada Rajakapotasana:</span><strong style=\"color: rgb(14, 16, 26);\">&nbsp;</strong></p><p><br></p><ul><li>Helps improve seated body balance.&nbsp;</li><li>Opens the legs, thighs, pelvis, chest, and shoulders.&nbsp;</li><li>Therapeutic for mild lower back pain and work stress.&nbsp;</li><li>Lengthens and strengthens the chest, shoulders, and spine.&nbsp;</li><li>Enhances flexibility, agility, and range of motion in the body.&nbsp;</li></ul><p><br></p>","Position":5,"CreatedDate":"2023-03-31 08:39:41","ModifiedDate":"2023-03-31 08:39:41","Tags":null},{"ID":474,"UUID":"aa702419-9051-485c-86c5-b9e84860d043","TagID":259,"Question":"Who should not perform Rajakapotasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">You should not perform Rajakapotasana if you are a beginner with little flexibility, you have inflammatory arthritis, you are in the last trimester of pregnancy, you are currently in your menstrual cycle, or have had any serious injury or surgery.&nbsp;</span></p><p><br></p><p><br></p>","Position":6,"CreatedDate":"2023-03-31 08:40:05","ModifiedDate":"2023-03-31 08:40:05","Tags":null}],"yoga_details":{"ID":259,"UUID":"505a6d12-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Eka Pada Rajakapotasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Eka Pada Rajakapotasana","Description":"","Slug":"eka-pada-rajakapotasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1680251695/asana/1_24.jpg","Tagline":"Get in Eka Pada Rajakapotasana to open the pelvis, back, & chest. \n","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Eka Pada Rajakapotasana or the One-Legged King Pigeon Pose. ","TagCategory":null},"yoga_types":[{"ID":135,"UUID":"65856860-f943-4bae-9603-40b0b41a606a","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Dhanurasana","IsActive":1,"CreatedDate":"2022-07-26 07:32:34","ModifiedDate":"2022-07-26 07:32:34","Label":"Dhanurasana","Description":"","Slug":"dhanurasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1664181342/tags/zobpijewerhbiz0gus3i.jpg","Tagline":"Open up your chest and strengthen your low back with Dhanurasana.","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Dhanurasana or Bow Pose. 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It can be a devastating diagnosis, but there is hope for those who have survived breast cancer. Yoga can help breast cancer survivors heal their bodies and minds, and in this article, we will explore the benefits of yoga for breast cancer survivors, provide some tips on how to get started, and offer suggestions for poses and practices that are particularly beneficial.\n\\nBenefits of Yoga for Breast Cancer Survivors\\nYoga offers a wide range of benefits for breast cancer survivors. These benefits can be both physical and emotional, and can help survivors in many different ways.\\nPhysical Benefits: \\nOne of the physical benefits of yoga for breast cancer survivors is that it can help increase flexibility and range of motion. This is particularly important for those who have undergone surgery or radiation therapy, as these treatments can cause stiffness and reduce mobility. Yoga can also help improve circulation and reduce inflammation, which can help the body heal more quickly.\\nEmotional Benefits: \\nThe emotional benefits of yoga for breast cancer survivors are equally important. Practicing yoga can help reduce anxiety and stress, which are common side effects of breast cancer treatment. It can also improve mood and quality of life, increase self-esteem and body awareness, and provide a sense of peace and calm.\\n\\nYoga Poses and Practices for Breast Cancer Survivors\\nThere are many different yoga poses and practices that can be beneficial for breast cancer survivors. Some of these are gentle and easy to do, while others are more challenging. It is important to listen to your body and only do what feels comfortable for you. Here are some poses and practices that can be particularly helpful for breast cancer survivors:\\n\\n1. Cat-Cow Pose:\\n\\nHelps to stretch the spine and improve mobility in the neck and shoulders. To do this pose, start on your hands and knees, and move your spine in a fluid motion, arching and rounding your back as you inhale and exhale.\n\\n2. Child's Pose:\\n\\nIt is a resting pose that can be done anytime during your practice to release tension in the back and neck. Simply lower your hips back towards your heels, stretch your arms forward, and rest your forehead on the ground or a cushion.\n\\n3. Warrior II:\\n\\nPose helps to strengthen the legs and core, and can help build confidence. Stand with your feet about 3-4 feet apart, bend your front knee, and reach your arms out to the sides.\\n\\n4. Tree Pose:\\n\\nIt improves balance and focus, and can be done with or without a support. Stand with your feet together, shift your weight onto one foot, and place the sole of the other foot on your inner thigh or calf.\\n\\n5. Triangle Pose:\\n\\nStretches the legs and hips, and can improve overall balance. Stand with your feet about 3-4 feet apart, reach one arm forward and hinge at your hips to reach the other hand down towards your shin, ankle, or a block.\\n\\n6. Cobra Pose:\\n\\nHelps to stretch the chest and improve mobility in the spine. Lie face down on the ground, place your hands under your shoulders, and lift your chest and head off the ground.\\n\\n7. Pigeon Pose:\\n\\nStretches the hips and relieves tension in the lower back. Start on your hands and knees, bring one knee forward and place it behind your wrist, then slide the other leg back and lower your hips towards the ground.\\n\\n8. Seated Forward Bend:\\n\\nStretches the hamstrings and improves flexibility in the spine. Sit on the ground with your legs straight out in front of you, then fold forward, reaching for your shins, ankles, or feet.\\n\\n9. Supported Fish Pose: \\n\\nIs a gentle backbend that can help to open the chest and improve breathing. Sit on the ground with a bolster or pillow behind you, lean back onto the support, and let your arms fall out to the sides.\\n\\n10. Legs Up the Wall Pose:\\n\\n is a restorative pose that can help to reduce swelling in the legs and improve circulation. Lie on your back with your legs up against a wall or other support, and breathe deeply.\\n\\nMeditation and Mindfulness Practices\\nIn addition to yoga poses, meditation and mindfulness practices can also be beneficial for breast cancer survivors. Here are two practices to consider:\\nMindful Breathing Meditation: \\nThis practice involves bringing your full attention to your breath, and can help to calm the mind and reduce stress. Find a comfortable seated position, close your eyes, and focus on your breath. Notice the sensation of the breath moving in and out of your body, and try to keep your attention focused on the breath for a set period of time, such as 5-10 minutes.\\nLoving-Kindness Meditation: \\nThis practice involves cultivating feelings of love and kindness towards oneself and others, and can help to improve mood and increase feelings of well-being. Find a comfortable seated position, close your eyes, and imagine sending love and kindness to yourself, then to someone you care about, then to a group of people, and finally to all beings. Repeat a simple phrase or mantra, such as \"may I be happy, may I be healthy, may I be at peace\".\\nRemember that meditation and mindfulness practices are a form of self-care, and can be done at any time throughout the day. Start with just a few minutes a day, and gradually increase the duration as you feel comfortable.\n\\nTips for Getting Started\\nIf you are new to yoga, it can be helpful to start with a beginner's class or a gentle yoga practice. This will help you learn the basic poses and movements, as well as build strength and flexibility over time.\\nIt is also important to listen to your body and only do what feels comfortable for you. Remember that yoga is a practice, and it takes time to build strength and flexibility. Be patient with yourself, and don't push yourself too hard.\\nFinally, be sure to talk to your doctor before beginning a new exercise routine, especially if you are still undergoing treatment for breast cancer.\\n\\nPrecautions for Practicing Yoga after Breast Cancer\\nIt's important to take precautions when practicing yoga and mindfulness as a breast cancer survivor. Here are some things to keep in mind:\\nConsult with your healthcare provider before starting any new exercise or mindfulness routine, especially if you have any medical conditions or concerns.\\nListen to your body and don't push yourself beyond your limits. If a pose or practice feels uncomfortable or painful, back off or modify as needed.\\nBe mindful of any physical limitations or changes in your body that may affect your practice. For example, if you have had lymph nodes removed, you may need to avoid certain poses or modify them to avoid pressure on the affected area.\\nPractice in a safe and comfortable environment, free from distractions or hazards.\\nIf you are new to yoga or mindfulness, consider taking a class or working with a teacher who has experience working with breast cancer survivors.\\nRemember that the goal of yoga and mindfulness practices is to support your overall well-being and healing, so it's important to prioritize your safety and comfort throughout your practice.\n\\nBreast cancer can be a challenging and emotional journey, but yoga can offer a powerful tool for healing and recovery. By practicing yoga, breast cancer survivors can improve their physical and emotional health, reduce stress and anxiety, and increase their sense of peace and calm. With the right guidance and support, yoga can be a transformative practice for breast cancer survivors, helping them to reclaim their health and well-being. So, if you or someone you know is a breast cancer survivor, consider giving yoga a try and experience the benefits for yourself.\\n\n\\nFrequently Asked Questions:\\n\\nHow can breast cancer patients reduce stress?\\nBreast cancer patients can reduce stress through various practices such as yoga, meditation, mindfulness, breathing exercises, and physical activities. These practices can help in reducing anxiety, depression, and promote relaxation and well-being.\\n\\nHow does breast cancer affect you emotionally?\\n \\nBreast cancer can affect patients emotionally by causing anxiety, depression, fear, and uncertainty about the future. Patients may also experience a sense of loss, anger, and stress due to the impact of the diagnosis on their personal and professional lives.\\n\\nHow do you accept breast cancer?\\nAccepting breast cancer is a process that can take time and support from family, friends, and healthcare providers. Acceptance involves acknowledging and accepting the diagnosis, understanding the treatment options, and finding ways to manage the physical and emotional effects of the disease.\\n\\nHow do you deal with emotional breast cancer?\\nEmotional support can be helpful in dealing with emotional breast cancer. Patients can seek support from healthcare providers, support groups, family, and friends. Mindfulness practices such as meditation, yoga, and breathing exercises can also be useful in managing the emotional impact of breast cancer. It is important to prioritize self-care and seek professional help if needed.\\n","html":"<p>Breast cancer is a disease that affects millions of women every year. It can be a devastating diagnosis, but there is hope for those who have survived breast cancer. Yoga can help breast cancer survivors heal their bodies and minds, and in this article, we will explore the benefits of yoga for breast cancer survivors, provide some tips on how to get started, and offer suggestions for poses and practices that are particularly beneficial.<br></p><h2><strong>Benefits of Yoga for Breast Cancer Survivors</strong></h2><p>Yoga offers a wide range of benefits for breast cancer survivors. These benefits can be both physical and emotional, and can help survivors in many different ways.</p><p><strong>Physical Benefits: </strong>One of the physical benefits of yoga for breast cancer survivors is that it can help increase flexibility and range of motion. This is particularly important for those who have undergone surgery or radiation therapy, as these treatments can cause stiffness and reduce mobility. Yoga can also help improve circulation and reduce inflammation, which can help the body heal more quickly.</p><p><strong>Emotional Benefits: </strong>The emotional benefits of yoga for breast cancer survivors are equally important. Practicing yoga can help reduce anxiety and stress, which are common side effects of breast cancer treatment. It can also improve mood and quality of life, increase self-esteem and body awareness, and provide a sense of peace and calm.</p><p></p><h2><strong>Yoga Poses and Practices for Breast Cancer Survivors</strong></h2><p>There are many different yoga poses and practices that can be beneficial for breast cancer survivors. Some of these are gentle and easy to do, while others are more challenging. It is important to listen to your body and only do what feels comfortable for you. Here are some poses and practices that can be particularly helpful for breast cancer survivors:</p><p></p><h3><strong>1. Cat-Cow Pose:</strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/ipmKZ5fWRbGl3DlEk1g2\" alt=\"Cat-Cow Pose\" title=\"CatCow (1).jpg\" width=\"7008\" height=\"4672\" /><p>Helps to stretch the spine and improve mobility in the neck and shoulders. To do this pose, start on your hands and knees, and move your spine in a fluid motion, arching and rounding your back as you inhale and exhale.<br></p><h3><strong>2. Child&#39;s Pose:</strong></h3><img src=\"https://media.graphassets.com/resize=width:4942,height:3295/VNJrRn9cQ5287iwNaMML\" alt=\"Child's Pose\" title=\"Child_s pose.JPG\" width=\"4942\" height=\"3295\" /><p>It is a resting pose that can be done anytime during your practice to release tension in the back and neck. Simply lower your hips back towards your heels, stretch your arms forward, and rest your forehead on the ground or a cushion.<br></p><h3><strong>3. Warrior II:</strong></h3><img src=\"https://media.graphassets.com/resize=width:5349,height:3566/NQ57RBtEQfKkmTrNG05T\" alt=\"Warrior II Pose\" title=\"Warrior II.JPG\" width=\"5349\" height=\"3566\" /><p>Pose helps to strengthen the legs and core, and can help build confidence. Stand with your feet about 3-4 feet apart, bend your front knee, and reach your arms out to the sides.</p><p></p><h3><strong>4. Tree Pose:</strong></h3><img src=\"https://media.graphassets.com/resize=width:5640,height:3760/1DWDxkkYRS227Vg9X6wh\" alt=\"Tree Pose\" title=\"Tree pose (1).JPG\" width=\"5640\" height=\"3760\" /><p>It improves balance and focus, and can be done with or without a support. Stand with your feet together, shift your weight onto one foot, and place the sole of the other foot on your inner thigh or calf.</p><p></p><h3><strong>5. Triangle Pose:</strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/pmfprzQoTOqDPujOGXvr\" alt=\"Triangle Pose\" title=\"triangle (1).jpg\" width=\"7008\" height=\"4672\" /><p>Stretches the legs and hips, and can improve overall balance. Stand with your feet about 3-4 feet apart, reach one arm forward and hinge at your hips to reach the other hand down towards your shin, ankle, or a block.</p><p></p><h3><strong>6. Cobra Pose:</strong></h3><img src=\"https://media.graphassets.com/resize=width:4976,height:3318/pdgvIMdZRWCgdXkDjOsf\" alt=\"Cobra Pose\" title=\"cobra (2).JPG\" width=\"4976\" height=\"3318\" /><p>Helps to stretch the chest and improve mobility in the spine. Lie face down on the ground, place your hands under your shoulders, and lift your chest and head off the ground.</p><p></p><h3><strong>7. Pigeon Pose:</strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/iWdQhFSJTLGESfY8jwCe\" alt=\"Pigeon Pose\" title=\"pigeon.jpg\" width=\"7008\" height=\"4672\" /><p>Stretches the hips and relieves tension in the lower back. Start on your hands and knees, bring one knee forward and place it behind your wrist, then slide the other leg back and lower your hips towards the ground.</p><p></p><h3><strong>8. Seated Forward Bend:</strong></h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/rzy6plhbRpG4V7Y0wdY5\" alt=\"Seated Forward Bend Pose\" title=\"seatedff.jpg\" width=\"3504\" height=\"2336\" /><p>Stretches the hamstrings and improves flexibility in the spine. Sit on the ground with your legs straight out in front of you, then fold forward, reaching for your shins, ankles, or feet.</p><p></p><h3><strong>9. Supported Fish Pose: </strong></h3><img src=\"https://media.graphassets.com/resize=width:1190,height:528/UqWwK5gAS5uVKvqdwcej\" alt=\"Supported Fish Pose\" title=\"Screenshot 2023-04-21 at 12.06.14 PM.png\" width=\"1190\" height=\"528\" /><p>Is a gentle backbend that can help to open the chest and improve breathing. Sit on the ground with a bolster or pillow behind you, lean back onto the support, and let your arms fall out to the sides.</p><p></p><h3><strong>10. Legs Up the Wall Pose:</strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/AmRXuYZjQF23wtlLNgsm\" alt=\"Legs Up the Wall Pose\" title=\"legsupthewall.jpg\" width=\"7008\" height=\"4672\" /><p> is a restorative pose that can help to reduce swelling in the legs and improve circulation. Lie on your back with your legs up against a wall or other support, and breathe deeply.</p><p></p><h2><strong>Meditation and Mindfulness Practices</strong></h2><p>In addition to yoga poses, meditation and mindfulness practices can also be beneficial for breast cancer survivors. Here are two practices to consider:</p><p><strong>Mindful Breathing Meditation: </strong>This practice involves bringing your full attention to your breath, and can help to calm the mind and reduce stress. Find a comfortable seated position, close your eyes, and focus on your breath. Notice the sensation of the breath moving in and out of your body, and try to keep your attention focused on the breath for a set period of time, such as 5-10 minutes.</p><p><strong>Loving-Kindness Meditation: </strong>This practice involves cultivating feelings of love and kindness towards oneself and others, and can help to improve mood and increase feelings of well-being. Find a comfortable seated position, close your eyes, and imagine sending love and kindness to yourself, then to someone you care about, then to a group of people, and finally to all beings. Repeat a simple phrase or mantra, such as &quot;may I be happy, may I be healthy, may I be at peace&quot;.</p><p>Remember that meditation and mindfulness practices are a form of self-care, and can be done at any time throughout the day. Start with just a few minutes a day, and gradually increase the duration as you feel comfortable.<br></p><h2><strong>Tips for Getting Started</strong></h2><p>If you are new to yoga, it can be helpful to start with a beginner&#39;s class or a gentle yoga practice. This will help you learn the basic poses and movements, as well as build strength and flexibility over time.</p><p>It is also important to listen to your body and only do what feels comfortable for you. Remember that yoga is a practice, and it takes time to build strength and flexibility. Be patient with yourself, and don&#39;t push yourself too hard.</p><p>Finally, be sure to talk to your doctor before beginning a new exercise routine, especially if you are still undergoing treatment for breast cancer.</p><p></p><h2><strong>Precautions for Practicing Yoga after Breast Cancer</strong></h2><p>It&#39;s important to take precautions when practicing yoga and mindfulness as a breast cancer survivor. Here are some things to keep in mind:</p><p>Consult with your healthcare provider before starting any new exercise or mindfulness routine, especially if you have any medical conditions or concerns.</p><p>Listen to your body and don&#39;t push yourself beyond your limits. If a pose or practice feels uncomfortable or painful, back off or modify as needed.</p><p>Be mindful of any physical limitations or changes in your body that may affect your practice. For example, if you have had lymph nodes removed, you may need to avoid certain poses or modify them to avoid pressure on the affected area.</p><p>Practice in a safe and comfortable environment, free from distractions or hazards.</p><p>If you are new to yoga or mindfulness, consider taking a class or working with a teacher who has experience working with breast cancer survivors.</p><p>Remember that the goal of yoga and mindfulness practices is to support your overall well-being and healing, so it&#39;s important to prioritize your safety and comfort throughout your practice.<br></p><p>Breast cancer can be a challenging and emotional journey, but yoga can offer a powerful tool for healing and recovery. By practicing yoga, breast cancer survivors can improve their physical and emotional health, reduce stress and anxiety, and increase their sense of peace and calm. With the right guidance and support, yoga can be a transformative practice for breast cancer survivors, helping them to reclaim their health and well-being. So, if you or someone you know is a breast cancer survivor, consider giving yoga a try and experience the benefits for yourself.</p><h2><br><strong>Frequently Asked Questions:</strong></h2><p></p><h3><strong>How can breast cancer patients reduce stress?</strong></h3><p>Breast cancer patients can reduce stress through various practices such as yoga, meditation, mindfulness, breathing exercises, and physical activities. These practices can help in reducing anxiety, depression, and promote relaxation and well-being.</p><p></p><h3><strong>How does breast cancer affect you emotionally?</strong></h3><p><strong> </strong>Breast cancer can affect patients emotionally by causing anxiety, depression, fear, and uncertainty about the future. Patients may also experience a sense of loss, anger, and stress due to the impact of the diagnosis on their personal and professional lives.</p><p></p><h3><strong>How do you accept breast cancer?</strong></h3><p>Accepting breast cancer is a process that can take time and support from family, friends, and healthcare providers. Acceptance involves acknowledging and accepting the diagnosis, understanding the treatment options, and finding ways to manage the physical and emotional effects of the disease.</p><p></p><h3><strong>How do you deal with emotional breast cancer?</strong></h3><p>Emotional support can be helpful in dealing with emotional breast cancer. Patients can seek support from healthcare providers, support groups, family, and friends. Mindfulness practices such as meditation, yoga, and breathing exercises can also be useful in managing the emotional impact of breast cancer. It is important to prioritize self-care and seek professional help if needed.</p><p></p>"},"category":["yoga"]}]},{"status":"success","post":[{"id":"clfusse84kikm0bitp7wl4a1k","slug":"yoga-for-knee-pain-women","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Women's Guide to Yoga for Knee Pain","createdAt":"2023-03-30T07:32:00.380698+00:00","coverUrl":"vkcqaeykp7s0fa8dzjnz.jpg","content":{"text":"Have you been experiencing knee pain lately? It's not uncommon, especially for women. Knee pain can be caused by a variety of factors, including injury, overuse, or arthritis. But did you know that yoga can be a helpful tool in managing knee pain and promoting knee health? In this article, we'll explore the benefits of yoga for women with knee pain, as well as some precautions and specific poses to try.\\n\\nCauses of Knee Pain in Women\\nBefore we dive into yoga, let's briefly discuss some common causes of knee pain in women. These can include injury, such as a torn ligament or meniscus, overuse from activities like running or jumping, or conditions like arthritis. It's important to consult with a healthcare professional if you're experiencing knee pain to determine the underlying cause and develop an appropriate treatment plan.\\n\\nBenefits of Yoga for Knee Pain in Women\\nYoga can be a great way to alleviate knee pain and promote knee health. Some benefits include:\\nStrengthening the muscles around the knee joint for greater support and stability\\nImproving flexibility and range of motion in the knee joint\\nReducing inflammation and pain\\nPromoting relaxation and stress relief, which can be helpful for managing chronic pain\\n\\nPrecautions for Yoga Practice with Knee Pain\\nWhile yoga can be helpful for managing knee pain, it's important to take precautions to avoid aggravating the knee joint. Here are some tips to keep in mind:\\nConsult with a healthcare professional before starting a yoga practice if you have knee pain\\nAvoid high-impact poses like jumping or deep lunges, especially if they cause pain\\nUse props like blocks or blankets to modify poses and reduce stress on the knee joint\\nListen to your body and avoid pushing past your limits, especially if you're experiencing pain\\n\\n13 Easy Yoga Poses for Knee Pain in Women\\n\n1. Mountain Pose (Tadasana)\\n\\nStand with your feet together and your arms at your sides\\nGround down through your feet and lengthen through the crown of your head\\nEngage your quadriceps to lift your kneecaps and strengthen the muscles around your knees\\nHold for several breaths and release\\n2. Chair Pose (Utkatasana)\\n\\nStand with your feet hip-distance apart\\nInhale and raise your arms overhead, keeping your palms facing each other\\nExhale and bend your knees, bringing your thighs as parallel to the ground as possible\\nKeep your weight in your heels and your knees pointed forward\\nHold for several breaths and release\\n3. Warrior II (Virabhadrasana II)\\n\\nStart in Mountain Pose, then step your left foot back about 3-4 feet\\nTurn your left foot out and your right foot slightly in\\nInhale and raise your arms to shoulder height, palms facing down\\nExhale and bend your right knee, bringing it directly over your ankle\\nKeep your left leg straight and strong, and gaze over your right hand\\nHold for several breaths and release, then switch sides\\n4. Extended Triangle Pose (Utthita Trikonasana)\\n\\nStart in Warrior II with your right foot forward\\nStraighten your right leg and extend your right arm forward, then lower your right hand to your shin, ankle, or the floor\\nExtend your left arm straight up toward the ceiling and gaze up at your left hand\\nKeep your left hip stacked on top of your right hip, and keep both legs strong and engaged\\nHold for several breaths and release, then switch sides\\n5. Downward-Facing Dog (Adho Mukha Svanasana)\\n\\nStart on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart\\nTuck your toes and lift your hips up and back, straightening your arms and legs\\nKeep your heels grounded and your head between your arms\\nPress your hands and feet into the ground to create length and space in your spine\\nHold for several breaths and release\\n6. Upward-Facing Dog (Urdhva Mukha Svanasana)\\n\\nStart in a low plank position with your elbows bent and your body hovering above the ground\\nInhale and straighten your arms, lifting your chest and torso up and off the ground\\nKeep your thighs and hips lifted off the ground, and gaze up toward the ceiling\\nHold for several breaths and release\\n7. Child's Pose (Balasana)\\n\\nStart on your hands and knees, then lower your hips back toward your heels\\nExtend your arms forward and rest your forehead on the ground\\nRelax your entire body and take deep breaths\\nHold for several breaths and release\\n8. Pigeon Pose (Eka Pada Rajakapotasana)\\n\\nStart on your hands and knees, then bring your right knee forward and place it behind your right wrist\\nSlide your left leg back and straighten it behind you, keeping your hips squared to the front of your mat\\nFold forward over your right leg and rest your forearms and forehead on the ground\\nHold for several breaths and release, then switch sides\\n9. Garland Pose (Malasana)\\n\\nStand with your feet slightly wider than hip-distance apart, with your toes turned out\\nLower your hips down toward the ground, keeping your heels on the ground\\nBring your palms together at your chest and press your elbows into your inner thighs to create a deeper stretch\\nLengthen through your spine and gaze forward\\nHold for several breaths and release\\n10. Bridge Pose (Setu Bandha Sarvangasana)\\n\\nLie on your back with your knees bent and your feet hip-distance apart\\nPress your feet and arms into the ground to lift your hips up toward the ceiling\\nKeep your thighs and feet parallel to each other, and clasp your hands together underneath your body\\nHold for several breaths and release\\n11. Supine Hand-to-Big-Toe Pose (Supta Padangusthasana)\\n\\nLie on your back with your legs extended\\nBend your right knee and bring your right foot toward your buttocks\\nLoop a strap around the ball of your right foot and hold onto the strap with both hands\\nStraighten your right leg up toward the ceiling, keeping your left leg extended and grounded\\nHold for several breaths and release, then switch sides\\n12. Half Lord of the Fishes Pose (Ardha Matsyendrasana)\\n\\nSit on the ground with your legs extended in front of you\\nBend your right knee and place your right foot on the ground outside your left knee\\nWrap your left arm around your right knee and place your right hand on the ground behind you\\nTwist your torso to the right, gazing over your right shoulder\\nHold for several breaths and release, then switch sides\\n13. Corpse Pose (Savasana)\\n\\nLie on your back with your legs extended and your arms at your sides\\nClose your eyes and take deep, slow breaths\\nRelax your entire body and allow your mind to become still\\nHold for several minutes and slowly come out of the pose.\n\\nYoga Practices for Knee Pain Prevention\\nIn addition to managing knee pain, yoga can also be helpful for preventing knee pain in the first place. Here are some tips to keep in mind:\\nPractice regularly to maintain strength and flexibility in the knee joint\\nIncorporate a variety of poses that target the muscles around the knee, as well as the hips and thighs\\nFocus on proper alignment to reduce stress on the knee joint\\nTake breaks and listen to your body if you start to experience pain or discomfort\\nYoga Therapy for Knee Pain\\nIn some cases, more targeted yoga therapy techniques can be helpful for managing knee pain. These might include:\\nSpecific exercises to strengthen the muscles around the knee joint\\nMassage or stretching techniques to release tension and reduce inflammation\\nMind-body practices like meditation or visualization to manage stress and pain\n\\nFrequently Asked Questions about Yoga for Knee Pain in Women\\n\n\\nIs yoga good for painful knees?\\nYes, yoga can be very beneficial for painful knees. Certain yoga poses can help to strengthen the muscles around the knee joint, increase flexibility, and reduce inflammation. However, it is important to speak with your doctor or a qualified yoga instructor before starting a yoga practice if you have knee pain.\\n\n\\nWhich yoga poses reduce knee pain?\\nThere are several yoga poses that can help to reduce knee pain. Some of the best poses include Mountain Pose (Tadasana), Chair Pose (Utkatasana), Warrior II (Virabhadrasana II), Extended Triangle Pose (Utthita Trikonasana), and Downward-Facing Dog (Adho Mukha Svanasana). These poses help to strengthen the muscles around the knee joint and increase flexibility.\\n\n\\nCan Vajrasana cure knee pain?\\nVajrasana, also known as Thunderbolt Pose, is a yoga pose that involves sitting on your heels with your toes pointing back. This pose can help to improve digestion and strengthen the muscles in the legs, but it may not cure knee pain. If you have knee pain, it is important to speak with your doctor or a qualified yoga instructor to determine the best course of treatment.\\n\n\\nWhat exercises are best for knee pain?\\nIn addition to yoga, there are several exercises that can help to reduce knee pain. Some of the best exercises include cycling, swimming, and walking. These exercises help to strengthen the muscles around the knee joint and improve overall fitness. It is important to start slowly and gradually increase the intensity of your exercise routine to avoid further injury. Additionally, it is important to speak with your doctor or a qualified fitness instructor to determine the best course of treatment for your specific knee pain.","html":"<p>Have you been experiencing knee pain lately? It&#39;s not uncommon, especially for women. Knee pain can be caused by a variety of factors, including injury, overuse, or arthritis. But did you know that yoga can be a helpful tool in managing knee pain and promoting knee health? In this article, we&#39;ll explore the benefits of yoga for women with knee pain, as well as some precautions and specific poses to try.</p><p></p><h2>Causes of Knee Pain in Women</h2><p>Before we dive into yoga, let&#39;s briefly discuss some common causes of knee pain in women. These can include injury, such as a torn ligament or meniscus, overuse from activities like running or jumping, or conditions like arthritis. It&#39;s important to consult with a healthcare professional if you&#39;re experiencing knee pain to determine the underlying cause and develop an appropriate treatment plan.</p><p></p><h2>Benefits of Yoga for Knee Pain in Women</h2><p>Yoga can be a great way to alleviate knee pain and promote knee health. Some benefits include:</p><ul><li><div><p>Strengthening the muscles around the knee joint for greater support and stability</p></div></li><li><div><p>Improving flexibility and range of motion in the knee joint</p></div></li><li><div><p>Reducing inflammation and pain</p></div></li><li><div><p>Promoting relaxation and stress relief, which can be helpful for managing chronic pain</p></div></li></ul><p></p><h2>Precautions for Yoga Practice with Knee Pain</h2><p>While yoga can be helpful for managing knee pain, it&#39;s important to take precautions to avoid aggravating the knee joint. Here are some tips to keep in mind:</p><ul><li><div><p>Consult with a healthcare professional before starting a yoga practice if you have knee pain</p></div></li><li><div><p>Avoid high-impact poses like jumping or deep lunges, especially if they cause pain</p></div></li><li><div><p>Use props like blocks or blankets to modify poses and reduce stress on the knee joint</p></div></li><li><div><p>Listen to your body and avoid pushing past your limits, especially if you&#39;re experiencing pain</p></div></li></ul><p></p><h2>13 Easy Yoga Poses for Knee Pain in Women</h2><h3><br>1. Mountain Pose (Tadasana)</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/CeZR4CaTTb9B32DK3hoI\" alt=\"Mountain Pose (Tadasana)\" title=\"moutain (3).jpg\" width=\"7008\" height=\"4672\" /><ul><li><div><p>Stand with your feet together and your arms at your sides</p></div></li><li><div><p>Ground down through your feet and lengthen through the crown of your head</p></div></li><li><div><p>Engage your quadriceps to lift your kneecaps and strengthen the muscles around your knees</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>2. Chair Pose (Utkatasana)</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/pLZP5KTGi31k3ogFqmQc\" alt=\"Chair Pose (Utkatasana)\" title=\"chair (1).JPG\" width=\"6000\" height=\"4000\" /><ul><li><div><p>Stand with your feet hip-distance apart</p></div></li><li><div><p>Inhale and raise your arms overhead, keeping your palms facing each other</p></div></li><li><div><p>Exhale and bend your knees, bringing your thighs as parallel to the ground as possible</p></div></li><li><div><p>Keep your weight in your heels and your knees pointed forward</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>3. Warrior II (Virabhadrasana II)</h3><img src=\"https://media.graphassets.com/resize=width:4787,height:3215/mCZxEK1oSnu8dmOhGpmM\" alt=\"Warrior 2 Pose\" title=\"warrior2 (2).jpg\" width=\"4787\" height=\"3215\" /><ul><li><div><p>Start in Mountain Pose, then step your left foot back about 3-4 feet</p></div></li><li><div><p>Turn your left foot out and your right foot slightly in</p></div></li><li><div><p>Inhale and raise your arms to shoulder height, palms facing down</p></div></li><li><div><p>Exhale and bend your right knee, bringing it directly over your ankle</p></div></li><li><div><p>Keep your left leg straight and strong, and gaze over your right hand</p></div></li><li><div><p>Hold for several breaths and release, then switch sides</p></div></li></ul><h3>4. Extended Triangle Pose (Utthita Trikonasana)</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/pmfprzQoTOqDPujOGXvr\" alt=\"Extended Triangle Pose (Utthita Trikonasana)\" title=\"triangle (1).jpg\" width=\"7008\" height=\"4672\" /><ul><li><div><p>Start in Warrior II with your right foot forward</p></div></li><li><div><p>Straighten your right leg and extend your right arm forward, then lower your right hand to your shin, ankle, or the floor</p></div></li><li><div><p>Extend your left arm straight up toward the ceiling and gaze up at your left hand</p></div></li><li><div><p>Keep your left hip stacked on top of your right hip, and keep both legs strong and engaged</p></div></li><li><div><p>Hold for several breaths and release, then switch sides</p></div></li></ul><h3>5. Downward-Facing Dog (Adho Mukha Svanasana)</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/y7CK1tBkRLeFF6nLGyRn\" alt=\"Downward-Facing Dog (Adho Mukha Svanasana)\" title=\"Copy of downdog.jpg\" width=\"7008\" height=\"4672\" /><ul><li><div><p>Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart</p></div></li><li><div><p>Tuck your toes and lift your hips up and back, straightening your arms and legs</p></div></li><li><div><p>Keep your heels grounded and your head between your arms</p></div></li><li><div><p>Press your hands and feet into the ground to create length and space in your spine</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>6. Upward-Facing Dog (Urdhva Mukha Svanasana)</h3><img src=\"https://media.graphassets.com/resize=width:1112,height:688/JPr1nhhQHeZTdudxD3jw\" alt=\"Upward-Facing Dog (Urdhva Mukha Svanasana)\" title=\"Screenshot 2023-03-30 at 12.50.35 PM.png\" width=\"1112\" height=\"688\" /><ul><li><div><p>Start in a low plank position with your elbows bent and your body hovering above the ground</p></div></li><li><div><p>Inhale and straighten your arms, lifting your chest and torso up and off the ground</p></div></li><li><div><p>Keep your thighs and hips lifted off the ground, and gaze up toward the ceiling</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>7. Child&#39;s Pose (Balasana)</h3><img src=\"https://media.graphassets.com/DsijsS3EQcyX5Te05Nn0\" alt=\"childpose (1).JPG\" title=\"childpose (1).JPG\" width=\"5080\" height=\"3388\" /><ul><li><div><p>Start on your hands and knees, then lower your hips back toward your heels</p></div></li><li><div><p>Extend your arms forward and rest your forehead on the ground</p></div></li><li><div><p>Relax your entire body and take deep breaths</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>8. Pigeon Pose (Eka Pada Rajakapotasana)</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/CZIhMF45RVexPora8GgQ\" alt=\"Pigeon Pose (Eka Pada Rajakapotasana)\" title=\"pigeon.jpg\" width=\"7008\" height=\"4672\" /><ul><li><div><p>Start on your hands and knees, then bring your right knee forward and place it behind your right wrist</p></div></li><li><div><p>Slide your left leg back and straighten it behind you, keeping your hips squared to the front of your mat</p></div></li><li><div><p>Fold forward over your right leg and rest your forearms and forehead on the ground</p></div></li><li><div><p>Hold for several breaths and release, then switch sides</p></div></li></ul><h3>9. Garland Pose (Malasana)</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/Zkq5tjfQGGBWoTWnhh85\" alt=\"Garland Pose (Malasana)\" title=\"yogisquat (1).jpg\" width=\"7008\" height=\"4672\" /><ul><li><div><p>Stand with your feet slightly wider than hip-distance apart, with your toes turned out</p></div></li><li><div><p>Lower your hips down toward the ground, keeping your heels on the ground</p></div></li><li><div><p>Bring your palms together at your chest and press your elbows into your inner thighs to create a deeper stretch</p></div></li><li><div><p>Lengthen through your spine and gaze forward</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>10. Bridge Pose (Setu Bandha Sarvangasana)</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/le4JgqHPQPyQBwhHCBIB\" alt=\"Bridge Pose (Setu Bandha Sarvangasana)\" title=\"bridge (2) (1).jpg\" width=\"6000\" height=\"4000\" /><ul><li><div><p>Lie on your back with your knees bent and your feet hip-distance apart</p></div></li><li><div><p>Press your feet and arms into the ground to lift your hips up toward the ceiling</p></div></li><li><div><p>Keep your thighs and feet parallel to each other, and clasp your hands together underneath your body</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>11. Supine Hand-to-Big-Toe Pose (Supta Padangusthasana)</h3><img src=\"https://media.graphassets.com/resize=width:1048,height:540/YRlwwgCgQg2EibcWhxgs\" alt=\"Supine Hand-to-Big-Toe Pose (Supta Padangusthasana)\" title=\"Screenshot 2023-03-30 at 12.58.38 PM.png\" width=\"1048\" height=\"540\" /><ul><li><div><p>Lie on your back with your legs extended</p></div></li><li><div><p>Bend your right knee and bring your right foot toward your buttocks</p></div></li><li><div><p>Loop a strap around the ball of your right foot and hold onto the strap with both hands</p></div></li><li><div><p>Straighten your right leg up toward the ceiling, keeping your left leg extended and grounded</p></div></li><li><div><p>Hold for several breaths and release, then switch sides</p></div></li></ul><h3>12. Half Lord of the Fishes Pose (Ardha Matsyendrasana)</h3><img src=\"https://media.graphassets.com/resize=width:822,height:584/9ypPNWuGRaa7Et84HnJe\" alt=\"Half Lord of the Fishes Pose (Ardha Matsyendrasana)\" title=\"Screenshot 2023-03-30 at 1.00.09 PM.png\" width=\"822\" height=\"584\" /><ul><li><div><p>Sit on the ground with your legs extended in front of you</p></div></li><li><div><p>Bend your right knee and place your right foot on the ground outside your left knee</p></div></li><li><div><p>Wrap your left arm around your right knee and place your right hand on the ground behind you</p></div></li><li><div><p>Twist your torso to the right, gazing over your right shoulder</p></div></li><li><div><p>Hold for several breaths and release, then switch sides</p></div></li></ul><h3>13. Corpse Pose (Savasana)</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/V9Pvi6iPRVeFM2fnhHGo\" alt=\"Corpse Pose (Savasana)\" title=\"Corpse Pose.JPG\" width=\"6000\" height=\"4000\" /><ul><li><div><p>Lie on your back with your legs extended and your arms at your sides</p></div></li><li><div><p>Close your eyes and take deep, slow breaths</p></div></li><li><div><p>Relax your entire body and allow your mind to become still</p></div></li><li><div><p>Hold for several minutes and slowly come out of the pose.<br></p></div></li></ul><h2>Yoga Practices for Knee Pain Prevention</h2><p>In addition to managing knee pain, yoga can also be helpful for preventing knee pain in the first place. Here are some tips to keep in mind:</p><ul><li><div><p>Practice regularly to maintain strength and flexibility in the knee joint</p></div></li><li><div><p>Incorporate a variety of poses that target the muscles around the knee, as well as the hips and thighs</p></div></li><li><div><p>Focus on proper alignment to reduce stress on the knee joint</p></div></li><li><div><p>Take breaks and listen to your body if you start to experience pain or discomfort</p></div></li></ul><h2>Yoga Therapy for Knee Pain</h2><p>In some cases, more targeted yoga therapy techniques can be helpful for managing knee pain. These might include:</p><ul><li><div><p>Specific exercises to strengthen the muscles around the knee joint</p></div></li><li><div><p>Massage or stretching techniques to release tension and reduce inflammation</p></div></li><li><div><p>Mind-body practices like meditation or visualization to manage stress and pain<br></p></div></li></ul><h2><strong>Frequently Asked Questions about Yoga for Knee Pain in Women</strong><br></h2><p><strong>Is yoga good for painful knees?</strong></p><p>Yes, yoga can be very beneficial for painful knees. Certain yoga poses can help to strengthen the muscles around the knee joint, increase flexibility, and reduce inflammation. However, it is important to speak with your doctor or a qualified yoga instructor before starting a yoga practice if you have knee pain.</p><p><br></p><p><strong>Which yoga poses reduce knee pain?</strong></p><p>There are several yoga poses that can help to reduce knee pain. Some of the best poses include Mountain Pose (Tadasana), Chair Pose (Utkatasana), Warrior II (Virabhadrasana II), Extended Triangle Pose (Utthita Trikonasana), and Downward-Facing Dog (Adho Mukha Svanasana). These poses help to strengthen the muscles around the knee joint and increase flexibility.</p><p><br></p><p><strong>Can Vajrasana cure knee pain?</strong></p><p>Vajrasana, also known as Thunderbolt Pose, is a yoga pose that involves sitting on your heels with your toes pointing back. This pose can help to improve digestion and strengthen the muscles in the legs, but it may not cure knee pain. If you have knee pain, it is important to speak with your doctor or a qualified yoga instructor to determine the best course of treatment.</p><p><br></p><p><strong>What exercises are best for knee pain?</strong></p><p>In addition to yoga, there are several exercises that can help to reduce knee pain. Some of the best exercises include cycling, swimming, and walking. These exercises help to strengthen the muscles around the knee joint and improve overall fitness. It is important to start slowly and gradually increase the intensity of your exercise routine to avoid further injury. Additionally, it is important to speak with your doctor or a qualified fitness instructor to determine the best course of treatment for your specific knee pain.</p>"},"category":["pain_management"]}]}],"workshop":[],"slug_name":"eka-pada-rajakapotasana","asana_navigation":[{"link":"#main-title","section":"Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)"},{"link":"#overview","section":"Overview & Etymology"},{"link":"#how-to-do","section":"How to do Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)"},{"link":"#how-to-practice","section":"Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) Variations to Consider"},{"link":"#FAQ","section":"FAQs"},{"link":"#dhanurasana-workshops","section":"Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) Workshops"},{"link":"#dhanurasana-articles","section":"Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) Articles"}],"faq_helmet":[{"@type":"Question","name":"Can beginners perform Pigeon pose?\n","acceptedAnswer":{"@type":"Answer","text":"Yes, beginners can definitely perform Pigeon pose to open their hip and back muscles.&nbsp;Pigeon pose will increase the range of motion in your lower body and create a foundation for more advanced yoga poses.&nbsp;This pose is perfect for new yogis who are working on executing the Eka Pada Rajakapotasana or Kapotasana poses and want to build more strength.&nbsp;"}},{"@type":"Question","name":"What are the different types of variation stretches in Pigeon pose?\n","acceptedAnswer":{"@type":"Answer","text":"There are various variation stretches in Pigeon pose for all levels of yogis to try:&nbsp;King Pigeon PoseFlying Pigeon Pose&nbsp;Classic Pigeon PoseReclining Pigeon PosePigeon Pose with Spine TwistOne-Legged King Pigeon PoseResting Pigeon Pose with Forward BendBound Revolved One-Legged King Pigeon Pose"}},{"@type":"Question","name":"What is a Reclining Pigeon pose?\n","acceptedAnswer":{"@type":"Answer","text":"Reclining Pigeon pose or Dead Pigeon pose is a relaxation pose for your back and legs. In this pose, lie on your back, and position your legs in a number four formation.&nbsp;Next, hold your lower leg and pull it towards your chest for a deep lower body opening stretch. Performing this on both sides for 4-5 minutes will release all tension in your lower body. This pose soothes tight muscles around your groin, quads, lower back, and hamstrings.&nbsp;"}},{"@type":"Question","name":"Why is Pigeon pose painful?\n","acceptedAnswer":{"@type":"Answer","text":"Pigeon pose can be painful for beginners with tight inner thighs, glutes, and hamstrings. Usually this pain only lasts a few days if you work on the pose regularly, helping your muscles get used to the stretch, which over time become stronger.&nbsp;"}},{"@type":"Question","name":" What are the benefits of Eka Pada Rajakapotasana?\n","acceptedAnswer":{"@type":"Answer","text":"The following are some essential health benefits of the Eka Pada Rajakapotasana:&nbsp;Helps improve seated body balance.&nbsp;Opens the legs, thighs, pelvis, chest, and shoulders.&nbsp;Therapeutic for mild lower back pain and work stress.&nbsp;Lengthens and strengthens the chest, shoulders, and spine.&nbsp;Enhances flexibility, agility, and range of motion in the body.&nbsp;"}},{"@type":"Question","name":"Who should not perform Rajakapotasana?\n","acceptedAnswer":{"@type":"Answer","text":"You should not perform Rajakapotasana if you are a beginner with little flexibility, you have inflammatory arthritis, you are in the last trimester of pregnancy, you are currently in your menstrual cycle, or have had any serious injury or surgery.&nbsp;"}}],"show_looking_for_practice_for_gc":true,"show_looking_for_practice_for_teacher":true,"show_looking_for_practice_for_wc":true,"reviews_and_ratings":[{"session_details":{"id":1279833,"SessionMergedOriginalSessionUUID":"","Type":"","Status":null,"StartTime":"2022-11-15 01:30:00","EndTime":null,"ActualStartTime":"0001-01-01 00:00:00","WaitingTimeLimit":null,"LikeToDoMore":0,"VideoRecordingStatus":"","ReplayUrl":"","Transcript":"","AudioReplayUrl":null,"AudioTranscriptReplayUrl":null,"SpeakerViewReplayUrl":null,"IpAddress":"","City":"","State":"","Country":"","Lat":0,"Long":0,"Zipcode":"","UserAgent":"","StudentID":0,"StudentUUID":"04791c9e-bd1b-451c-90e2-220522f87e1f","DeviceStudent":"","Goals":null,"StudentNotes":null,"StudentAppPlatform":null,"StudentDeviceType":null,"StudentUniqueDeviceID":null,"StudentJoined":0,"HideReplayFromStudent":0,"RatingOnTime":null,"RatingIP":"","IsRatingEmailSent":0,"Sent321StarFeedbackFollowUpEmail":0,"StudentRating":5,"StudentRatingReason":"","StudentReview":"Great! 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