Eka Pada Rajakapotasana I

This pose is a deep backbend, as well as a deep hip opener that requires not only mobility in the spine, but mobility in the shoulders to be able to flip your grip.

Alignment Principles

Start with the right leg forwards in Pigeon Prep. – right knee to the outside of the right wrist, right shin spun in with the foot pointed in front of the left hip, the left leg is lengthening out towards the back of the mat as far back as possible
Make sure that there is equal weight on both hips (you’re not rolling to one side)
Inhale to walk the hands as far back as you can get them, possibly beside the hips, with the chest lifting towards the sky
Press your front shin down to help stabilize the hips for balance & to keep your pelvis square
Exhale to bend your left knee
Reach your left arm back with the palm facing up
Keeping the left palm as is, reach back to catch the pinky side of the left food. The edge of the foot will be between the webbing of your thumb and index finger
Inhale to lift the chest and curl through the spine as you draw the left foot closer in
Exhale to slowly rotate through the left shoulder until the left elbow points up and is right beside the left ear, find your flipped grip position
Inhale to lift the right arm up and back to hold the foot, meeting your left hand
Exhale to drop the head back

Prep. Poses:

Puppy Pose (Anahatasana)
Cow Face Pose (Gomukhasana)
Lizard Pose (Utthan Pristhasana) – option to grab the back foot to open up the quad
Butterfly Pose (Baddha Konasana)
Cobra Pose (Bhujangasana)

Modifications/Variations:

Use a strap around the back foot & walk hands down strap towards foot
Take the back shin vertically against a wall while in pigeon & curl your upper body back to catch the foot with your hands
Support the front hip with a block or thick blanket
Mermaid Pose