Master the Deep Hip Opener with Kareena Kapoor Khan: The Bebo Fitness Method

3 min readNew DelhiFeb 15, 2026 05:00 PM IST

Incorporating Stretching for a Balanced Fitness Routine

Many of us struggle to find time for fitness amidst our busy schedules, but incorporating even a few minutes of stretching can significantly enhance your overall well-being. Bollywood actress Kareena Kapoor Khan highlights this in her daily fitness regime, sharing her stretching journey on Instagram with her followers.

Recently, Anshuka Parwani, her yoga instructor, posted a video showcasing Kareena performing the Eka Pada Rajakapotasana, a pose known for its flexibility and strength-building benefits. This pose, also known as the One-Legged King Pigeon Pose, targets various muscle groups and offers multiple advantages.

Shruthi Jain, founder of the online yoga and wellness studio YoniTara Birth, elaborates on the advantages of this asana. “Eka Pada Rajakapotasana provides a deep stretch for the hip flexors, thighs, and abdomen, which enhances flexibility and alleviates tension. This posture also aids in improving blood circulation, boosting digestion, strengthening muscles, and aligning the spine,” she explains.

Kareena prioritizes her fitness above all else. (Source: Instagram/@kareenakapoorkhan)

Benefits Beyond the Physical

The advantages of Eka Pada Rajakapotasana extend beyond physical gains. According to Jain, this yoga pose plays a vital role in mental health as well. “It can assist in releasing accumulated stress, helping you attain a state of relaxation and calm,” she contends.

Important Considerations

Nonetheless, it’s essential to approach this pose with caution. Eka Pada Rajakapotasana can be challenging and may not be suitable for everyone. Individuals with prior knee, hip, or lower back issues should consult a qualified yoga teacher or professional before attempting it. Pregnant women, particularly in the second and third trimesters, should also avoid this pose due to the pressure it places on the abdomen. Those with cardiovascular concerns are advised to practice caution, as this pose may strain the heart.

A Step-by-Step Guide to Eka Pada Rajakapotasana

If you feel comfortable and cleared by a professional, here are steps to practice the pose:

1. Begin in Ustrasana (Camel Pose).
2. Inhale deeply, lifting the lower part of your belly.
3. Stabilize your lower back and exhale.
4. Inhale, raising your arms toward the ceiling.
5. As you exhale, gently lean backward while keeping your back stable.
6. Inhale and bend further as you lift your shoulders.
7. Try to bring your head backward while squeezing your shoulder blades together.
8. Hold this position for 5-10 seconds.
9. Inhale again and allow your arms to descend to the floor, pressing your feet into the ground gently.
10. Gradually move backward.
11. Work towards touching your heels with your hands, but only if comfortable.
12. While gripping your heels, draw your elbows together and push your hips forward.
13. Exhale, and bend your elbows to touch the floor.
14. Maintain this position for 30 seconds to a minute, holding as long as is comfortable without straining.
15. Gently release the pose while breathing normally.
16. End by rolling your spine and transitioning into Balasana (Child’s Pose) before returning to a seated position.

Final Thoughts

Mastering Eka Pada Rajakapotasana requires patience and progression. As Jain aptly states, “Move slowly and take one breath at a time.” With consistent practice, this pose will eventually become more accessible, enhancing both your physical and mental well-being. Remember to listen to your body and enjoy the journey of improvement.