Kapotasana (Pigeon Pose)

Kapotasana is derived from Sanskrit words “Kapot” means “Pigeon” and “asana” means “pose”. Whenever the name of the bird Pigeon comes up, a beautiful white bird comes to mind. The bird supposedly flies with all the freedom. In yogic sense, the spine is compared to a Pigeon. You can endow it with freedom of movement, by giving it the right practice. Kapotasana is basically a deep back-bending asana. Moreover, the pose can be quite challenging for beginners. If you master the pose, by practicing it, you will get a lot of flexibility and added energy.

How To Do It?

⦁ You can start doing the asana from Camel pose or Ustrasana.
⦁ Inhale and lift the lower part of your belly upwards. Thereafter, you have to stabilize the lower back and then exhale.
⦁ Now, you have to inhale, while taking your hands upwards, towards the ceiling. You have to squeeze the shoulders a bit, and take the hands backwards.
⦁ Bend your back further, while inhaling.
⦁ Move the head backwards as well, while squeezing the shoulders.
⦁ Hold the pose for some time.
⦁ Inhale and press your feet into the floor, and also allow the arms to reach the floor.
⦁ Keep moving backwards.
⦁ Try to touch both the heels with your hands.
⦁ Clasp the heels.
⦁ Now, squeeze the elbows and thrust the hips forward.
⦁ While doing this, exhale and bend the elbows and fix them on the floor.
⦁ Hold the position in the Purna Kapotasana.
⦁ Then relax, and do the counter pose, while coming up slowly, and do Balasana.

Benefits of Kapotasana (Pigeon Pose)

⦁ You will gain lot of physical as well as spiritual benefits from the regular practice of Kapotasana.
⦁ When you practice this asana, the flow of blood increases through the spine. So, in the course of time, your spine will become healthy and strong. The spine also gets elongated.
⦁ The regular practice of this asana also strengthens the abdominal muscles.
⦁ When you practice this asana, the chest expands, and the diaphragm is lifted up. This helps to keep the heart hearty and healthy.
⦁ When you do this asana, you will feel an intense stretch in the thighs. It massages the same and also removes all the stiffness.
⦁ When you practice the Kapotasana on a regular basis, it expands the chest and increases the flow of ‘Prana’.
⦁ The ‘Prana’ is able to flow to the Crown chakra, thus bringing about an improvement of mood and making you happy.

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Contraindications

⦁ If you have any recent deep injury, in your spine, neck, shoulders, chest, core muscles, thighs, back, or ankles, then you must not do this asana.
⦁ If you suffer from hypertension, insomnia, migraine, or headache, then you must not do this asana.
⦁ Women who are expecting, or having their menstrual cycles, must avoid doing this asana.
⦁ If you have recently undergone any surgery, then also you must avoid this asana.

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