Asana: Pose
Kapotasana at a Glance
Kapotasana, also known as the Pigeon pose, is advanced. This pose is named after a great master, Kapota. This pose gives a sense of balance and inner awareness. Kapotasana or the pigeon pose, is a beautiful heart-opening posture and prepares for the traditional Hatha yoga practice. It is a seated stretch, which can be included in the yoga warmup yoga sequences.
Benefits:
- It helps to open your hips and your heart.
- It helps to improve the digestive system.
- It helps to improve the Blood circulation.
- It helps to improve your cognitive functions and improve your memory.
- It controls premature aging and improves the quality of skin and hair.
Who can do it?
Advanced and intermediate yoga practitioners can do this pose. Athletes can do this pose to strengthen their leg muscles and joints. People who want to reduce the extra fat can do this pose. People with good flexibility and strength can do this pose. Dancers can also do this pose.
Who should not do it?
Beginners should avoid doing this pose. Women during their pregnancy and menstrual cycle should avoid doing this pose. People with severe headaches and eye problems should avoid this pose. People with injuries to their shoulder, back neck, arms, and other related parts should avoid doing this pose. Any recent surgery done should avoid this pose.
How to Do Kapotasana?
Follow the Step-by-Step Procedure
Before you start this pose, do the warm-up and the preparatory poses like the Ardha Kapotasana pose, Ek pada kapotasana, and other basic back bend and hip opening poses to easily get into this pose.
- Now you can begin the pose from the camel (Utrasana) pose, Supta Vajrasana poses, or the Vajrasana pose and here we will start with the kneeling pose, keeping your right and left leg hip-width distance.
- Come to the kneeling (knees hip-width) position on the mat, keep your hips on the heel and knees (left and right knee) a bit apart, and keep your body straight and spine elongated.
- Push your pelvis forward by keeping your arms on the lower back.
- Inhale and lift your chest lift your right and left arm forward and start to lean back, roll your shoulders back and down.
- Here keep your core engaged bend back from the hips slowly bring your head down and place your hands on the floor.
- Now to get a proper backbend, balance your back and push your hips and thighs forward and get the stability.
- Your hands (hands shoulder width) can be close to your feet or can hold your feet or ankle, as per your comfort.
- Slowly forearms should be comfortably on the mat and elbows should be shoulder-width distance.
- Now slowly bring the crown of the head, touching the mat (can also rest on the feet) and your core engaged.
- Pelvis pushing forward, hips lifted, and your chest is broadened.
- Hold this pose for a few breaths, within your comfort limit.
- When you release, exhale, and slowly come in the same way as you got in with patience come to the child’s pose, as a counter pose, and take a deep breath.
What are the Benefits of Kapotasana?
- This pose helps to open your chest and hip joints.
- It helps to stretch and strengthen your neck, thighs, hip flexors, shoulders, arms, and ankles.
- It helps to strengthen your back, your abdominal muscles, and your groin area.
- This pose helps to improve the blood circulation in the body and helps to keep the blood pressure in control.
- It helps to increase the lung capacity.
- It helps to calm your mind and body.
- This increases self-awareness, mindfulness, confidence, and your patience level.
Health Conditions that Might Benefit from Kapotasana
- It helps to strengthen the lungs and so improves the breathing capacity, which also can be beneficial for asthma.
- Regular practice of this pose can help to reduce the extra fat in your hips, waist, arms, thighs, and lower belly.
- This is also helpful to keep your digestive system healthy.
- This pose can enhance muscle flexibility reduce back pain and improve body posture.
- It can also be helpful for some urinary problems and helps to keep high blood pressure in check.
Safety and Precautions
- Any hip injuries, knee injuries, or recent knee surgeries should avoid this pose.
- Pregnant women should avoid this pose.
- Don’t force yourself back if you feel any pain in the lumbar spine or discomfort, come out.
- People with migraine or insomnia should avoid this pose.
- Get yourself ready with the basic backbend poses.
Common Mistakes
- Avoiding warm-up and preparatory poses can lead to injury.
- Avoid holding your breath.
- Avoid collapsing your hips.
- Don’t rush into or while getting out of the pose.
Tips for Kapotasana
- Initially, does this pose under the guidance of the yoga teacher?
- Follow the physical alignment procedures.
- Use props and support needed under the consultation of your yoga teacher.
- Do this pose on an empty stomach.
- Keep your breath flowing continuously.
- Keep your core engaged.
Physical Alignment Principles for Kapotasana
- Your knees should be hip distance.
- Your hips and thighs should be pushing forward.
- Hands should be near your feet or hold your feet or the heel (right and left heel) of the foot.
- Elbows should be shoulder-width apart.
- lengthen and extend your upper spine and walk your hands to your feet.
- Your head should rest on the feet of the mat.
- Shoulder blades back and down and away from the ears,
- Chest should be broadened.
- right and left hip bone in one line.
- The pelvic floor is active.
- Lengthen through your spine.
- Thighs internally rolled.
Kapotasana and Breath
Take some relaxed breaths before you enter the pose as this would release the stress from your joints. Inhale and bend back and exhale and engage your core as you bring your hands to your feet and the crown of your head to the ground and surrender yourself to your breath. Gaze at a comfortable point and let your breath flow, building your willpower and confidence. Slowly come out, inhale, and feel the flow of the breath releasing the stress and anxiety.
Kapotasana and Variations
- Do this pose with the support of the wall.
- Use props like a yoga block below your head or a cushion for support and comfort.
- Ardha kapotasana pose– bringing the left foot and left knee forward to the floor and the right leg at the back and starting this pose with the downward dog, following the steps.
- Ek pada Raja kapotasana pose (one-legged king pigeon pose), Roll the left shoulder externally so that the left elbow points toward the ceiling. Pull the left foot close to the back of your head. and follow the proper procedure.
- Resting pigeon pose.
- Camel pose.
The Bottom Line
This can be a beautiful bird-shaped asana, but if you practice safely by all the precautions. This advanced pose can be reached, one step at a time gradually and by getting guidance from the yoga teacher. If you have any health concerns reach your health care professional for better support and advice.
Follow all the physical alignment procedures while doing the pose. Slow and steady can lead you to the perfect pose and use props and support if needed. Patience and consistency are the key that works in the long run and engage your breath as the rhythm throughout the movement. This pose offers you many physical and mental benefits. It builds your confidence level, and willpower and improves awareness and self-love. This relaxes your body and mind.
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