How to do Kapotasana?
Kapotasana
Sanskrit: कपोतासन
Kapotasana, known as Pigeon Pose, is a powerful backbend and heart-opening asana. “Kapota” is the Sanskrit word for “pigeon” or “dove,” symbolizing peace, openness, and emotional freedom.
In many cultures, the pigeon represents love, purity, and the soul’s aspiration for higher states of being. Practicing Kapotasana opens the heart chakra, encouraging emotional release, compassion, and a profound sense of liberation.
Steps to Perform Kapotasana (King Pigeon Pose)
Begin in Downward Facing Dog (Adho Mukha Svanasana)
Start in Downward Facing Dog.
Bring your right knee between your hands, lowering the hips onto the mat.
Slide the left leg backward and untuck the toes.
Keep Weight in the Center
Distribute your weight evenly on both hips, shifting it slightly more to the left to balance.
Find Balance
Once balanced, lift your chest, supporting your upper body with your hands on the floor.
Bend Your Back Leg
Bend your back knee and hook your left foot on the inside of your left elbow.
Deepen the Backbend
Lift your right arm up, bend the elbow, and try to clasp your left hand behind your back.
Lift your chest toward the ceiling.
Hold the Pose
Gaze upward and hold the pose for a few breaths, deepening the stretch with each inhalation.
Focus on opening your chest and maintaining steady breathing.
Release the Pose
Slowly release your hands and straighten your left leg with control.
Place your hands on the floor, tuck the left toes under, and push back into Downward Facing Dog.
Repeat on the left side.
After practicing both sides, rest in Balasana (Child Pose) for a few breaths to counter the backbend.
Benefits of Kapotasana (Pigeon Pose)
Opens the Heart and Chest
Stretches the chest, lungs, and shoulders, promoting better breathing and heart health.
Increases Spine Flexibility
Improves spinal flexibility and strengthens back muscles, enhancing posture and reducing back discomfort.
Stimulates Digestive Organs
Massages the abdominal organs, supporting digestion and boosting metabolism.
Improves Hip Flexibility
Deeply stretches the hip flexors, psoas, and quadriceps, relieving tension and increasing mobility.
Promotes Emotional Release
Opens the heart chakra and releases deep-seated hip tension, supporting emotional healing and release.
Contraindications for Kapotasana (Pigeon Pose)
Back or Spine Issues
Avoid this pose if you suffer from severe back pain, spinal injuries, or herniated discs.
Shoulder or Neck Injuries
Practice with caution if you have shoulder or neck issues.
Hip Problems
Approach the pose carefully if you have hip joint pain or extreme tightness.
Pregnancy
Pregnant women should keep their hands down to support their upper body and avoid deep backbends.
Tips for Beginners
Warm Up Thoroughly
Prepare the body with gentle backbends, hip openers, and shoulder stretches before attempting Kapotasana.
Use Props for Support
Place blocks, cushions, blankets, or bolsters under your hips for support and balance.
Use a belt to catch your back foot or hold the foot with your hand without bending the elbow.
Keep the Upper Hand Down for Support
You can keep your upper hand on the floor for additional balance and support until you build enough strength and flexibility.
Learn Other Poses:
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Sandeep Atri
My mission is to guide individuals in discovering the transformative power that lies within each of us. Through Yoga, I aim to help people unlock their inner healing potential and lead lives of balance, harmony, and spiritual fulfillment.
~ Qualifications: M.A. in Yoga and Yoga therapy from Uttrakhand University • E-RYT 500 Hours & YACEP with Yoga Alliance® US • Diploma in Ayurveda • Master of Business Administration • Bachelor in Hotel Management • Seven years experience as a professional chef
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