The Kapotasana or the pigeon pose is an ideal yoga for the joints and muscles in the leg. There are other benefits that can be derived from this yoga posture.
Before you embark on this, there are certain precautions that you need to ensure.
Step 1
Begin in the Ustrasana position. Inhale while you lift your lower belly in and up while moving your tailbone towards the floor to steady your lower back. Then stretch your left arm towards the ceiling, rotating your left shoulder. Stay in this position for 5 breaths, exhale to release, then repeat on the other side before returning to the Ustrasana position.
Step 2
Now keeping the posture intact, stretch out both the hand, out in the direction you face is directing at. The idea is to engage the core. The arch that you have in the spine will further strengthen it as well as make is extremely flexible. Care should be taken about the limit till you can stretch.
Inhale slowly to lean back a little bit more, being led by the sternum.
Keep your head, which you moved backwards, still. Lift those shoulders up and squeeze those elbows.
Stay in this position for at least 5 breaths.
Step 3
While inhaling, reach your arms toward the floor. Press your feet on to the floor and, using the same support through the legs that you had cultivated while performingLaghuvajrasana, bend your knees till the palms of your hands reach the outside of each foot.
Again one should be mindful of one’s capabilities. This is a slightly difficult pose and should not be done if there is a sprain in the back. Keep checking the back all the while performing this pose.
This position may be referred to as Kapotasana B.
Step 4
Slowly move your hands towards your knees in a way your fingers align with your anklebones. Transfer some of your weight on to your left hand and slowly move your fingers of the right hand up to your right heel. After you grasp your right heel, grip it firmly. Then transfer your weight slightly into your right hand and use your right heel as the base to press upwards, walking your left fingers up to grip your left heel. Now, holding both your feet, and squeezing the elbows at each other, and push your hips in a forward movement while maintaining length and space in your lower back and keeping your core engaged and your tailbone moving towards your knees. While exhaling, bend your elbows and settle them towards the floor. Continue gently pulling forward without collapsing the hips or bringing the head to the ground.
Make an attempt to stay here for 5 breaths.
Now the time has come to exit from the posture. Move slowly and carefully. All the while Inhaling return to the Kapotasana B position and then bring your hands back to your hips, albeit slowly, keeping the thumbs on your sacrum.
And finally, roll the spine back up to the original position. So now you are standing erect on your knees.
Stay in this position and take 5 breaths.
Step 5
Slowly get back to the standing position.
I usually would advise my clients to not too much stress on the lumbar area, since that may lead to injury. However, if one is capable, then the Kapotasana posture is of great help.
As I had discussed at the beginning of the article that, this yoga posture will stretch muscles in the legs and the hips area. However, in addition to that, it is a great exercise for the core.
When one neds and creates the arch, the core is engaged.
Because of that the core muscles are not just made flexible but strong too.
However, this posture is an intermediate posture. Which is to say that someone who has been a practitioner of yoga, will find it easier. This is not for the beginners.
The Kapotasana posture for the beginners is simpler and requires less stress, though the hip and the flexor muscles will still get a rigorous workout.
That posture too is called the pigeon pose or Kapotasana.
Kapotasana has myriad variations. One for the beginners to the advanced practitioners.
The one for the beginners is described below:
Asotoma Sadgamaya is a powerful chant to bring stability and positivity to the mind of…
Devi Chandraghanta is regarded as one of the purest forms of Goddess Durga and is…
According to Hindu Vedic culture, there are several ways to achieve your goals. Some of…
Navagraha Mantra Mantra आदित्याय च सोमाय मङ्गळाय बुधाय च | गुरु शुक्र शनिभ्यश्च राहवे…
One of the easiest ways to seek the blessings of Lord Shani is to chant…
Shani Maha Mantra is one of the most powerful mantras of Lord Shani and is…