The Eka Pada Rajakapotasan-I is basic version of the pigeon pose. The chest is pushed forward like a pigeon hence the name.
Steps
From Sukhasan, simple sitting position, maintain the folded left leg in front so that the left lower leg from knee to ankle is parallel (or almost parallel) to the front edge of your yoga mat. Take the right leg back and maintain it straight - the right thigh, knee, shin ankle and toes to be in contact with the floor as shown.
With elbows straight place your palms flat on the floor in front of your left leg and take a pause to adjust the position of the legs for comfort. Finally look up as your arch your neck. Push your chest forward. Breathe normal for five-10 breathing cycles. Release slowly as your come out of the pose in reverse sequence and switch the legs. In the advanced version of this pose the arms are taken over the head to clasp the folded back leg (not shown here).
Tip
Tighten the glute(buttock) of your extended leg for maximizing the hip flexor and quadriceps stretch and lean your body weight into the extended leg instead of into the folded leg as may be the general tendency.
Benefits
This pose is good for the lower spine and the pubis as well as the urinary system. The neck and shoulder get a greater stretch in the advanced version. The thyroid, parathyroid, adrenals and gonads receive oxygenated blood from the stretching and vitality is improved. This pose controls sexual desire as the focus shift from the organs into the muscles. I recommend this pose after jogging/running.
Contraindications
Chronic knee pain. The lateral flexion of the knee is not a natural position and may stress a weak knee. You can do this if your knees feel fine.