Eka Pada Rajakapotasana
1. Prepare a padded surface, such as a yoga mat or a folded blanket or towel. Begin on all fours, with your knees directly below your hips and your hands placed on the floor slightly ahead of your shoulders. Shift your right knee forward towards your right wrist, and angle your right shin under your torso, bringing your right foot to the front of your left knee. Slowly slide your left leg back, straightening the knee and descending the front of the thigh to the floor.
2. Look back and check that your left leg is extending straight out of the hip, and then on an exhalation lower your torso down on your right thigh, and stretch your arms forward for a few breaths.
3. Place your hands on the floor and lift your torso away from the thigh. Lift your rib-cage, raising your sternum towards the ceiling, and without shortening the back of your neck, drop your head backwards. (The grasping of the back foot as displayed in the image should only be attempted by more advanced practitioners.
Eka Pada Rajakapotasana Photo Gallery
4. Remain in this position for at least 30 seconds, or several breaths, increasing the duration as your ability increases. Return to your original position carefully by sliding your back knee forwards with your hands on the floor.
This pose stretches the thighs, groin, hips, abdomen, chest, neck, shoulder and arms. It also stimulates the abdominal organs, and opens the shoulders and chest. Mastery of this pose improves posture and helps to relieve stress and fatigue, as well as increasing energy and counteracting depression.