The word “eka” is derived from a Sanskrit word meaning “one”, “pada” meaning “foot”, “raja” meaning “king”, “kapota” meaning “pigeon” and “asana” meaning “posture” or “seat”.

Steps To Be Followed:

• Come in the cat pose.
• Now get your right knee between your palms, your right toe facing your left thigh.
• Get your left leg behind, stretch the left leg, left thigh resting on the mat and your heel facing the ceiling.
• Now keeping your palms beside your right leg, push your hips forwards arching back and drop your neck back.
• Now bend your left knee, get your left foot and place it on your head.
• Hold your left ankle with your hands.
• Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
• Release your hands, stretch your left leg out, come back to the cat pose and relax in shashankasana.
• Repeat it on the opposite side.

Benefits:

• It helps in opening up the hips.
• It helps in stretching the thighs, groins.
• It helps in stimulating the abdominal organs.
• It helps in opening up chest and shoulders.
• It helps in relieving urinary problems.

Contra-Indications:

Knee injury, severe low back pain, ankle injury.

Disclaimer:- Please practice under the supervision of Yoga Teacher/ Yoga expert