Kapotasana or Yoga Pigeon Pose
The Kapotasana or the yoga pigeon pose gets its name from the Kapota, which means King Pigeon. The pigeon position has a lot of health benefits, which enhance physical health and mental awareness. It involves bending backward, a posture which helps to open up the chest and also strengthens the back and groin. It is quite simple to follow, and even beginners can attempt it. However, as with all other yoga postures, expert guidance is necessary.
Step by Step:
Benefits: Doing the Pigeon Poses can be beneficial to the entire body in many ways.
Precautions: While the pose can be beneficial if done right, there are a few precautions which you must be aware of.
All movements should be slow and gradual. Do not force yourself, if your back muscles do not bend sufficiently in the beginning. Your body will gradually loosen up, and you will be able to perform it better.
Always consult an expert and be cautious if you have any problems with your neck, hips, back or knees.
Also avoid this pose if you suffer from migraines, insomnia, or blood pressure (low or high).
Beginner’s Tip: A beginner may find it easier to accomplish this pose by taking the support of a pillow or a wall against which you can rest your head, while it is on the floor.
Step by Step:
- Kneel down on the floor. Keep your back straight.
- Inhale and tuck the chin in toward the breast bone.
- Slowly bend backwards. The hips remain in place and a little forward, while your head and shoulders are bent back.
- Lift your chest by squeezing the shoulder blades inward against the back.
- Keep bending backward until your head touches the floor, and your body forms an inverted U shape.
- Raise your arms too, backward over your head and bring them to the floor.
- Now slowly slide your hands forward along the floor and try and grip your ankles.
- Inhale again and hold this pose for a few seconds before releasing and slowly coming back to your starting posture.
- Rest in Balasana (Child Pose) for a few seconds and repeat this pigeon stretch a few times.
Benefits: Doing the Pigeon Poses can be beneficial to the entire body in many ways.
- It opens, stretches and strengthens the groin, hips, and thighs, while making them more flexible.
- At the same time it also stretches and tones the muscles of the throat and organs in the chest, ribcage and abdomen. The lungs become especially stronger after performing this pose.
- It eases tension in the back muscles and strengthens the spine, and also helps to improve posture.
- It stretches and strengthens the joints and muscles of the feet and ankles.
- Since it requires great concentration and helps in increased intake of oxygen, it also stimulates the nervous system.
- This pose is a wonderful way to improve the metabolism of the body.
Precautions: While the pose can be beneficial if done right, there are a few precautions which you must be aware of.
All movements should be slow and gradual. Do not force yourself, if your back muscles do not bend sufficiently in the beginning. Your body will gradually loosen up, and you will be able to perform it better.
Always consult an expert and be cautious if you have any problems with your neck, hips, back or knees.
Also avoid this pose if you suffer from migraines, insomnia, or blood pressure (low or high).
Beginner’s Tip: A beginner may find it easier to accomplish this pose by taking the support of a pillow or a wall against which you can rest your head, while it is on the floor.