Eka Pada Rajakapotasana Prep
One Legged King Pigeon Prep

• Begin in Table posture (hands directly below the shoulders and knees hip width apart and directly below your hips - feet are straight behind the knees).
• Bring your right leg forward between your hands so the right knee is on the inside of your right hand and the right foot is under the left ASIS bone (hip bone).  The more challenging you would like to make this posture, walk the shin and foot away from the body until it is parallel to the font of your mat (as shown in above image.  If you are beginning to work with this posture keep the right foot close to the left ASIS bone.
• Slide the left leg back until it is straight behind you.  You should not be able to see your toes because your heel is in the way.  If you can see your toes, reach out through your big toe to straighten the ankle.
• Where ever you are in this posture square the hips towards the front of the room so left hip come forward as the right hips moves back in space.
• If you hips don't quite make it to the ground, place a blanket or cushion under the right hip.
• Flex out through your right foot by pressing the ball mound of your big toe away and curling your pinky toe in towards the shin.
• Curl your back toes under and lift the left thigh muscle off the ground to lengthen the hip creases and then set the leg back down starting with the left hip first, then the thigh, then uncurl the toes.
• Lean slightly forward to open the base of your pelvis and then as you press into your finger tips, draw your tailbone down.  You don't want the base of your pelvis to sink down but engage the pelvic floor by drawing the tailbone down and the abdominal muscles in and up.
• You should feel a lifting in the spine and extension through your legs.
• Finger tips are down by your side, press into them and lift the heart by bringing your shoulder blades close into your spine.
• To release: Press into your finger tips and come back into table posture and repeat on other side.