How to do Rajakapotasana (The King Pigeon Pose): Steps & Health Benefits


Health benefits of Rajakapotasana include removing Stress, Increases the Focus of Mind and Concentration, Strengthen Hip, Knee and Thigh Muscles, Enhance Sexual Health, Improves Digestive Health, Strengthen the Neck, Chest, and Shoulders

June 1, 2018


Rajakapotasana is one of the most important asana in yoga with lots of health benefits. It is also known as The King Pigeon Pose. The name Rajakapotasana actually comes from Sanskrit words, it is a combination of three words, where Raja means King, Kapota means Pigeon and Asana mean Pose, so the combination of all the words, its pronounced as a The King Pigeon Pose. 

Rajakapotasana has lots of health benefits; among that some of the health benefits of Rajakapotasana include removing Stress, Increases the Focus of Mind and Concentration, Strengthen Hip, Knee and Thigh Muscles, Enhance Sexual Health, Improves Digestive Health,  Strengthen the Neck, Chest, and Shoulders, Improves Flexibility of Spine, Helps to Reduce Back Pain and Reduce Lower Body Fat.

Before we go to do this asana, we should know for whom this Rajakapotasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Rajakapotasana (The King Pigeon Pose):

  • To start this asana get onto the yoga mat and start off on your fours, ensuring your knees are placed right beneath your hips, and your hands slightly earlier than your shoulders.
  • Now, try to slide your right knee forward, it's simply behind your right gliding joint. Whereas you are doing this, place the right shin beneath your body part, and convey your right foot before of your left knee. The outsides of your right shin should rest on the ground.
  • Now, slide your left leg slowly to the rear. Keep your knee strong, and drop the front of your thighs to the ground. Lower the outsides of your right buttocks on the ground. Place your right heels before of your left hip.
  • Now, angle the right knee towards the right that it's outside the road of the hip.
  • Now, keep your left leg ought to extend itself straight out of the hip. Keep in mind that it's not angled to the left. In this position take a deep breath and as your breathe out, bend your left leg at the knees. Then, push your body part back as much you can, so that your head should touch the foot.
  • Lift your arms up, gently folding them at your elbows. Use your hands to bring your foot towards your head.
  • Try to remain in this position as much as you can.
  • For beginners, try to be in this position for 3 to 4 breath.
  • To release from this position, breathe in and slowly get on to the starting position. Now keep your both the hands alongside your body, keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, hip, thigh, and arms, but as you practice more you can do this asana more easily.

Health Benefits of Rajakapotasana (The King Pigeon Pose):


Rajakapotasana Strengthen The Back, Abdomen, Legs and Hips:

Different studies have been proven that regular practice of Rajakapotasana, can stretch your Back, Abdomen, Legs and Hips Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Back, Abdomen, Legs and Hips Muscles during exercise and other works.

Rajakapotasana Helps to Reduce Back Pain:

Different studies have been proven that, regular practice of Rajakapotasana can very helpful for those who are suffering from any perennial back pain, because while practicing this asana it create lots of pressure on the spine and its also stretch the spine, that helps to improve the flexibility of our spine that helps to prevent back pain.

Rajakapotasana Improves Digestive Health:

Different studies have been proven that regular practice of Rajakapotasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because regular practice of Rajakapotasana put some extra pressure on stomach and inner intestine organ, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent the waste from our body.

Rajakapotasana Enhance Sexual Health:

Practicing of Rajakapotasana on a regular basis can enhance sexual performance because while doing this yoga asana, it stretches our sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance.

Rajakapotasana Strengthen the Neck, Chest, and Shoulders:

While practicing Rajakapotasana, it stretches our neck, chest and shoulder muscles that help to improve the blood flow in this area and keep our muscle tone and strengthen. Different studies have been proven that regular practice of this Rajakapotasana will helps to reduce the pain in the shoulder and arms and keep the bone strong. 

Rajakapotasana Improves Flexibility of Spine:

Different studies have been proven that, regular practice of this Rajakapotasana will help to improve the flexibility in the spine and helps to keep it straight and strong. While we are doing Rajakapotasana, our spine posture is little bit backward, which helpful to reduce the hunch and regular practicing this asana helps to improve the flexibility and elasticity of the spine that help to reduce the back pain and stiffness in the spine.  

Rajakapotasana Improves the Function of the Kidneys and Livers:

Different studies have been proven that regular practice of Rajakapotasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning.

Health benefits of Rajakapotasana


Preparatory Poses

Supta Baddha Konasana
Utthita Parsvakonasana
Utthita Trikonasana
Ekapada Rajakapotasana


Follow-Up Poses