 (A-kah
pah-dah rah-jah-kah-poh-tahs-anna)
eka = one
pada = foot
raja = king
kapota = pigeon (or dove)
Step by Step
Sit in Dandasana (Staff Pose). Bend your right knee
and place the foot on the floor just in front of the
right sitting bone. The shin will be approximately
perpendicular to the floor.
Then shift slightly to the right and swing your
left leg straight back behind the torso. Lay it on
the floor fully extended, with the front of the leg
(and top of the foot) on the floor.
Bend your left knee and raise the shin approximately
perpendicular to the floor. Your body weight will
balance on the right foot and left knee (and thigh
if you're very flexible). To stabilize your position,
push your right knee forward until it protrudes out
slightly beyond the right toes.
Inhale as you lift your right arm up and, bending
the elbow, exhale and take the left foot. Then do
the same with your left arm. Holding the foot firmly,
lift your chest and drop your head back toward the
sole of your left foot. Press your elbows toward the
ceiling. Hold for about 15 to 30 seconds, breathing
as smoothly as possible.
Exhale and release the left foot and bring the leg
back to the floor. Repeat steps 1 through 4 on the
left side for the same length of time.
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