logoI’ve been away from my blog because I’ve been trekking in the Himalaya on the Annapurna Base Camp Trek. Now that I’m back home, nursing sore muscles I’ve been investigating yoga poses that can ease my pain. This trek involves climbing up and down mountains everyday so it’s quite a strain on your legs and hips. You’re liable to realise this only when you get home and the thrill of the trek is behind you.

Eka Pada Rajakapotasana is a lovely pose that helps open up your hips and hip flexors. The full pose is one that only advanced students of yoga will do easily and it’s never a good idea to push your body into a pose that you see someone else doing. Pay attention to your body and ensure that you are just getting it to extend itself a little more than before, not ignoring the pain and pushing into an extreme hold that may damage you.

Sit on your yoga mat with legs stretched in front.

Bend the right knee and place the right foot on the floor so that the right heel touches the right groin. Keep the right knee on the floor.

Take the left leg back and rest its entire length straight on the floor. The front of the left thigh, knee and shin and the upper part of the toes of the left foot will then touch the floor.

Place the palms on the waist, push the chest forward, stretch the neck, throw the head as far back as possible and balance for some time in the preparatory movement of the pose.

Now rest the hands on the floor in front, bend the left knee and lift the left foot up near the head. The left leg from the knee to the ankle should be perpendicular to the floor. To achieve this, tighten the muscles of the left thigh.

Exhale, then take the right arm over the head and grip the left foot with the right hand. Take a few breaths. Exhaled the hold the left foot with the left hand. Rest the head against the left foot.

Push the chest forward, move the hands further down, grip the ankles and lower the head so that the upper lip touches the left heel. stay in the pose for about 10 seconds. As the chest is expanded fully while the abdomen is contracted, breathing will be fast. Try and breathe normally.

Release the grip of the hands on the left ankle one by one and place the palms on the floor. Straighten the left leg and bring it in front., then straighten the right leg.

Repeat the pose on the other side for the same length of time. This time the left foot will touch the right groin, the right leg will be stretched back and the right foot will be caught by extending both arms over the head.


It rejuvenates the lower region of the spine. Extra blood circulates around the pubic region, keeping it in healthy condition. By practising this and other poses of the Rajakapotasana cycle, disorders of the urinary system are rectified. The neck and shoulder muscles are fully exercised. The thyroid, parathyroids, adrenals and gonads receive a rich supply of blood thus increasing one’s vitality. This and other asanas of the Rajakapotasana cycle are recommended for controlling sexual desire!!


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