Kapotasana - Pigeon Yoga Pose

Kapotasana - Pigeon Yoga Pose
Kapotasana - Pigeon Yoga Pose

  Kapotasana comes from the Sanskrit words kapota means pigeon and asana means posture. Kapotasana is an asana that helps to open up the chest and also strengthens the back and groin. It opens and increases the flexibility of the hips, at the same time strengthening the back, and stretching the thighs and the groin. Kapotasana is an asana that is also known as Pigeon Pose
How To Do
 Kneel upright, with your knees slightly narrower than hip-width apart and your hips,
  shoulders, and head stacked directly above your knees.
 On an inhalation, tuck your chin toward your sternum and lean your head and shoulders
  back as far as you can without pushing your hips forward.
 Firm your shoulder blades against your back and lift the top of your sternum. 
  When your chest is maximally lifted, gradually release your head back.
 Arch all the way back and place your head and hands on the floor, bring your palms
  together in front of your sternum in Anjali Mudra.
 Bring your hips forward enough to counterbalance the backward movement of the upper
  torso and head.
 Press your palms, lift your head slightly off the floor and raise your hips, opening your
  front groins as much as possible.
 Take a full inhalation to expand your chest. Then, exhaling softly but thoroughly, press
  your shins and forearms against the floor; as you do, lengthen your tailbone toward the
  knees and lift your top sternum in the opposite direction.
 Hold the pose for 30 seconds or longer, further expanding the chest with each inhale,
  softening the belly with each exhale.

Benefits of Kapotasana
 Stretches the entire front of the body, the ankles, thighs, and groins, abdomen, and chest,
 and throat
 Stretches the deep hip flexors (psoas)
 Strengthens back muscles
 Improves posture
 Stimulates the organs of the abdomen and neck

Although you should always consult your physician and research a properly trained yoga instructor before starting a yoga practice, there are a few instances where you should avoid this pose entirely:

 Those with recent hip or knee surgery
 Those with severe sciatic aggravation
 Those with current severe hip, knee, or low back pain

Have fun exploring this pose and learning about your body




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