Pigeon Pose (Sanskrit: Kapotāsana / कपोतासन)
Kapotasana (Kapotāsana) is a deep backbend that gives a rejuvenating stretch to your spine, chest, abdomen, neck, pelvic region, thighs, knees, and ankles. In Sanskrit, the word ‘Kapota’ means a pigeon. This asana has been named so because when we practice it, our chest gets expanded like that of a pouter pigeon. This pose helps boost our energy levels and instills a deep sense of mental clarity.
Instruction for Doing the Pigeon Pose
- Start by sitting in Virasana (Vīrāsana) with a folded blanket under your feet. Sit on your knees spreading your feet apart but keeping your knees together. Rest your buttocks on the floor by the side of your hips.
- Now recline back on the floor and get into the final position of Supta Virasana (Reclining Virasana). To get into this position – while being in the Virasana, lie your torso down on the floor with your arms stretched over your head.
- Bend your elbows and rest your palms on the floor near your ears with your fingers pointing towards your shoulders.
- Transfer the weight of your body onto your palms and exhale. Now, stretch your arms and raise your head, torso, hips, and hamstrings off the floor. Keep your knees joined as you do so.
- Now, slowly contract your glutes and stretch your spine further upwards. Bend your elbows and grab hold of your toes. Once you are able to do that, rest your elbows gently on the floor. Since your diaphragm is fully contracted, it’s natural to breathe faster than normal at this stage.
- Take a couple of quick breaths and then with an exhalation raise your pelvic region by contracting your thighs.
- Gradually, bring your hands near your heels and catch hold of them by extending your head towards your feet. Gently place the crown of your head on the soles of your feet.
- Hold this position for a couple of breaths, gradually increasing the time as per your individual capabilities. Ideally, you can aim to hold the asana till about 60 seconds.
- To release the pose, exhale and release your hands from your feet and then lower your head and your body to assume the position of Supta Virasana again. Straighten your legs one by one and relax in Balasana.
Benefits
- Practicing Kapotasana increases the strength and flexibility of your neck, spine, chest, thighs, calves, shoulders, wrists, hamstrings, glutes, abdomen, and pelvic region.
- It regulates your blood circulation, improving the function of your vital organs, especially your digestive, reproductive, and urinary system.
- This pose reduces the symptoms of sciatica and stiffness in the hips, spine, and shoulders.
- Pigeon Pose also builds your lung capacity and helps you fight chronic lung-related issues like asthma.
- It activates your nervous system by supplying it with more oxygen than usual. As a result, your concentration levels increase and you feel a sense of calmness throughout the day.
Precautions
- Do not practice this pose if you have a spinal, shoulder, neck, rib, elbow, wrist, or hip injury.
- Attempt this asana only after sufficiently practicing other intermediate-level chest-opening and back-bending asanas since this one requires an advanced level of elasticity and strength in your entire body.
- It’s best to avoid this pose if you suffer from hypertension, migraines, spondylitis, or insomnia.
- Women who are menstruating or are pregnant should skip this asana as well.