Eka-Pada Raja Kapotasana

एकपाद राज कपोतासन

Eka-Pāda Rāja Kapotāsana

Ekam (एकम्, Ekam) = One
Pada (पाद, Pāda) = Foot, Leg
Raja (राज, Rāja) = King, Ruler
Kapota (कपोत, Kapota) = Pigeon
Asana (आसन, Āsana) = Posture, seat
Eka-Pada Raja Kapotasana (एकपाद राज कपोतासन, Eka-Pāda Rāja Kapotāsana) = One-legged King Pidgeon Posture

Vinyāsa	breath	Dr̥ṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN		right leg with bend knee forward between arms
8	EX		bend left knee, grab left foot with left hand
	(IN)		grab foot with both hands, open chest
	(EX)		pull foot to head
	5BR	bhrūmadhye	Eka-Pada Raja Kapotasana (एकपाद राज कपोतासन, Eka-Pāda Rāja Kapotāsana)
9	IN		lift head again
	(EX)		place hands down to ground
10	IN		lift right knee
	(EX)	nāsāgre	walk through backward and lower down to
Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
11	IN	bhrūmadhye	roll on back of feet, open chest, extend arms,
shoulder back and down Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
12	EX	nābicakre	roll on soles of feet, coccyx to top, long back, extend arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
13	IN		left leg with bend knee forward between arms
14	EX		bend right knee, grab right foot with right hand
	(IN)		grab feet with both hands, open chest
	(EX)		pull foot to head
	5BR	bhrūmadhye	Eka-Pada Raja Kapotasana (एकपाद राज कपोतासन, Eka-Pāda Rāja Kapotāsana)
15	IN		lift head again
	(EX)		place hands down to ground
16	IN		lift left knee
	(EX)	nāsāgre	walk through backward and lower down to
Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
17	IN	bhrūmadhye	roll on back of feet, open chest, extend arms,
shoulder back and down Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
18	EX	nābicakre	roll on soles of feet, coccyx to top, long back, extend arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
19	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
20	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

legend for the Vinyāsa table:

The grey part of the table is performed in Aṣṭāṅga-Yoga practice.
Yellow marked is the position depicted on the photo.
Vinyāsa:1 = ekam; 2 = dve; 3 = trīṇi; 4 = catvāri; 5 = pañca; 6 = ṣaṭ; 7 = sapta; 8 = aṣṭau; 9 = nava; 10 = daśa; 11 = ekādaśa; 12 = dvādaśa; 13 = trayodaśa; 14 = caturdaśa; 15 = pañcadaśa; 16 = ṣoḍaśa; 17 = saptadaśa; 18 = aṣṭadaśa; 19 = ekonavimśatiḥ; 20 = vimśatiḥ; 21 = ekāvimśatiḥ; 22 = dvāvimśatiḥ; 23 = trayovimśatiḥ; 24 = caturvimśatiḥ; 25 = pañcavimśatiḥ; 26 = ṣoḍavimśatiḥ; 27 = saptavimśatiḥ; 28 = aṣṭovimśatiḥ
breath: IN = Inhalation; EX = exhalation; 5BR = five breaths
Dr̥ṣṭi: nāsāgre = to the nose; añguṣṭhamadhye = to the middle of the thumb; bhrūmadhye = in the middle of the eye brows; nābicakre = to the navel; ūrdhvadr̥ṣṭi = upwards; hastāgre = to the tip of the hand; pādayoragre = to the tip of the foot; pārśvadr̥ṣṭi = sidewards

Ashtanga Yoga Advanced A series: Sthira Bhaga - for advanced only

Eka-Pada Raja Kapotasana