beginner level

• stable pelvis, not tilting to the side
• closed pelvis - extended leg not rotated outward
• even stretching of the sides
• shoulders away from ears
• shoulders in one line
• crown of the head upward
• draw the belly in
• lower ribs drawn in
• knee of the bent leg forward
• heel of the extended leg toward the ceiling
• thigh of the bent leg on the floor

Eka Pada Rajakapotasana stretches the thigh muscles and opens the hips. It develops the flexibility required for performing advanced asanas.

advanced level

• gaze upwards
• glutes engaged
• bent knee active, in line with the hip
• foot brought as close as possible to the groin
• slight backbend
• deep inhale for the backbend

Eka Pada Rajakapotasana is a pose for intermediate level practice. Joint warm-up is necessary before practicing. The pose targets the hip flexors, strengthens and stretches the quadriceps. The backbend helps in opening the chest, improving posture.