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Kapotasana

कपोटासन / Pigeon Pose

September 25, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Kapota (कपोटा) meaning pigeon or dove and asana (आसन) meaning posture or seat.

Benefits
  • Opens your hip joints and increases the flexibility and elasticity of arms, thighs, spine, hips and lower back muscles.
  • Reduces lower back pain and stiffness.
  • Improves overall body posture.
  • Improves the functioning of the lungs and makes them stronger.
  • Tones the muscles of the ribcage, abdomen, and chest.
  • Enhances the respiratory system and breathing functionality.
  • Relieve symptoms of Asthma.
  • Help to deal with urinary issues.
  • Tones the muscles of the throat alleviating issues of thyroid.
  • Helps in reducing body weight and BMI.
  • Get rid of excess visceral fats.
  • Alleviate stress, calm the mind, and improve mental health.
  • Helps relieve sciatica, colitis, and piles pain.
  • Improves blood circulation to the muscles of the pelvic floor.
  • Enhances metabolism.
  • Get rid of excess visceral fat.
Steps to perform the Asana: Kapotasana
  • Sit in Virasana on a folded blanket. Recline the back on a blanket and do Supta Virasana.
  • Stretch the arms over the head, bend the elbows, and place the palms near the ears, the fingers pointing towards the shoulders.
  • Breathing in, press the palms onto the floor, extend your spine, open the shoulders and chest, and lift the sternum up.
  • Slowly bring the torso upright.
  • Breathing in, open up your chest. Roll the shoulders so that the elbows touch the ground.
  • The feet should be close to the back of your head.
  • Hold the pose and keep breathing (3-5 deep breaths).
  • Exhale and release the pose until you are back in Supta Virasana.
  • Straighten the legs one by one and relax on the floor.
Common Misalignments / (Mistakes)
  • Taking the hips too far forward.
  • Hips are not properly aligned in a square position.
  • Shifting the hips forward or lifting them off the ground.
  • Putting too much weight on the front knee.
  • Back legs not kept straight.
Contraindication / Cautions
  • Avoid in case of a stiff back or a sore back.
  • Avoid if the case of any injury to the spine, neck, shoulders, or hips.
  • Avoid in case of a ligament tear, worn down joints, or rheumatoid arthritis.
  • Avoid in case of chronic musculoskeletal injuries.
  • Avoid in case of recent surgeries in your abdomen, hips, knees, or lower back.
  • Avoid if suffering from insomnia.
  • Avoid if suffering from migraine or hypertension.
  • Avoid if your core functionalities of organs are weak.
  • Avoid if suffering from spondylitis.
  • Avoid during pregnancy and mensuration.
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