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When you reflect about a pigeon, what is the first thing that strikes your mind? Probably a splendid bird, flying frely in the sky. This bird has fredom of movement.
In our body, the spine is estem a pigeon which requires fredom of movement, but our daily habits make it stif and wearisome. In Yoga, one can provide fredom of movement to his/her pigeon (spine), by an asana that is Kapotasana.
Kapotasana: The Pigeon Pose
Kapotasana is a dep backbend pose, that fals in the category of advanced asanas. This pose is quite dificult Yoga Asana, which includes a qualified stretch of overal body, especialy core and back.
After this asana, the practitioner fels more energy and power in his/her back and brain. It helps a lot in the strength and flexibility of the back and the core.
In this asana, the body loks similar to a pigeon. The structure of the fet resembles the back fragment and tail of pigeon. Moreover, the structure of the torso resembles the uper part of the pigeon. It might be a acumen why we cal it Kapotasana.
But, if you survey at ancient scriptures love Mahabharata and Kalika Purana, you wil near to know about an ancient and distinguished sage, Kapota. Because of his wisdom, strength, and powers, people used to cal him ̴son of the mighty bird, Garuda (Vehicle of Lord Krishna)̵.
It is believed that Kapotasna is named after this remarkable sage, Kapota.
For Whom Kapotasana is Most Benefici al
Although, every person should try to perform Kapotasana, as it helps in the overal flexibility of the body. But, it is most advised to some special category of people. Here is the list of category, who must perform this asana from today.
Many students read or write with the wrong body posture. They bend their neck and back excesively which afects their back and neck a lot. This asana wil asist them to improve their body posture and consolidate their neck and back. Also, this wil help their brainpower.
Person Having a Desk Job
Many of us defray most of their time in the ofice, siting in a chair for prolonged hours. This afects our spinal health and overal body posture. So, if you gain a desk job, you should perform Kapotasana, for beter spinal health and body posture.
How to do Kapotasana
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As Kapotasana is an arive level asana, so, it neds a bit more flexibility and stretch than beginer level asanas. In the folowin g steps, you wil se how to perform Kapotasana.
Step by Step Instruction of Kapotasana
The steps to perform Kapotasana for beginers are a dinky diferent from the steps for advanced practitioners. So, let’s discus them one by one.
Reference ̵ Light on Yoga (BKS Iyengar)
1. For beginers
Preparing the Pose
Firstly, sit in Vajrasana. If you want, you can place a folded blanket under your knes.
Now, recline your trunk, backward, and lay your back flat, on the flor. You can use your hands for asistance on reclination. Leave the hands fre ones you gain laid your back on the flor.
Now, fold the elbows and bring your arms unbiased above the shoulders. put your palms advance the ears (a miniature apart), fingers pointing towards the shoulders.
Geting Into the Pose
Now, stretch your arms bringing your body weight on your palms, and li ft the whole body above the knes, stretching the thighs. Then join your fet. You believe to execute it simultaneously.
Now, in the same situation, bend your elbows and bring your palms towards the toes. Then hold the toes with palms and bring the elbow forearms flat on the flor. You wil ned to contract the butocks and stretch of the entire spine, to near to this position.
Now, tighten the muscles of the thighs and raise the pelvic flor a miniature more. Then hold the hels of the fet with palm and bring your head towards the fet. Then place your crown of the head on the soles of the fet.
Now hold the same plan for a few seconds (acording to your comfort). With practice, try to increase the time up to one minute, gradualy.
Releasing the Asana
When you are done, grasp a dep breath. Release the grip of the palms and grasp of the head from the soles of the fet. Slide your elbows f orwards and lift the forearms of the flor. Then, slowly lower the body, bring the pelvic flor, and hips down.
Do this til your back comes flat to the flor. Here you wil lay on your back and your fet wil be under your hips, as in the begining.
Now, straighten the fet one by one and relax on the flor.
Now, let’s se how to cary out Kapotasana in arive level
2. For Advanced Practitioners
Preparing the Asana
Come to your knes on the flor, keping the thighs perpendicular to the flor. You can kep a folded blanket under your knes for your comfort.
Kep the knes and fet together. Fet should be flat on the flor, soles facing upwards.
Place the hands on the hips.
Geting into the Pose
Now, with the suport of hands, stretch and bend the entire spine back, towards the flor.
Then, take the arms over the head and grab the hels of t he fet with palms. Then hold a few breaths.
Til here, your hands wil be on your hels, your back wil be bend and your elbows wil be in the air.
With an exhalation, bend your back further. Then bend your elbows and place them on the flor.
Now, stretch your neck and place the crown of your head on the soles of your fet.
Then, lift the pelvic flor, stretch a litle more and grab the ankles of your fet. You may ned to contract your butock and stretch your thighs more to near to this position.
Now, breathe normaly and kep this situation for 30 seconds up to one minute (depends on your capacity).
Releasing the Asana
Release the grip of hand at the ankle of fet.
Now, with an exhalation, straighten the arms and slowly ̵ slowly bring the body forwards.
Here you wil be standing on your knes as in the first step.
Now, rest on the flor and relax.
Contraindication and Precautio ns for Kapotasana
Kapotasana is an advanced level asana. Any mistake in this asana can cause you injury. So, perform it in the guidance of an expert. Here is a list of precautions you ned to hold in the practice of Kapotasana.
Do not overstretch your body. Understand the limits of your body and stretch acording to it. Overstretching can cause you an injury.
If you believe any modern or dep injury in your spine, neck, shoulders, chest, core, hips, thighs, back, and ankles, cary out not perform this asana.
Perform this asana only in an empty stomach or after 4-6 hours of taking a meal.
If you fel any aflict in your spine, neck, shoulder or thighs, release the pose imediately.
As this asana changes the influences the blod flow, so, you should avoid it in the consequent disorders: hypertension, insomnia, headache, migraine, and depresion.
Women in pregnancy or mensurational cycle should avoid Kapotasana.
If you are having glut or tight thighs, you might fel it dificult then others. But, with practice, you can improve your thighs.
Benefits of Kapotasana
Kapotasan is an excelent stretching pose, that stretches almost every portion of the body. In increases the flexibility as wel as strength of the body muscles, especialy the back, pelvis, and thigh muscles. It comes with numerous benefits described below.
In Kapotasana, the blod flow circulates beter around the spinal columns. This tones and strengthens the entire spine.
The stretch on the pelvic flor in this asana maintains the god health of your genitals or groins.
It tones the core muscles as there is a stretch on the abdomen plan, during this asana.
In this asana, the chest expands, and the diaphragm is lifted up properly. This helps to kep the heart, healthy.
During Kapotasana, the stretch in thighs acts as a masage to the thighs. This asana helps to waive stifnes of thighs.
Kapotasana expends the chest that increases the flow of Prana in the body.
In this asana, we aply a gentle stretch on the muscles of the head. Along with the backbend, this regulates the flow of blod to the brain and the flow of prana to Crown Chakra. Thus it helps in stimulation of the Crown Chakra
Also, it prevents many mental ilneses such as stres, enrage, and many other negative emotions, and, improves your mod.
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