Pigeon Pose (Kapotasana) – Learn How To Practice This Asana In 3 Easy Steps | Yoga With Nutan



PIGEON POSE


Sanskrit NameKapotasana

Sanskrit Name Meaning – Kapota – Pigeon, Asana - Pose

Type of Asana – Backbend Yoga Pose

Target Areas – Full Body


WHAT IS PIGEON POSE (KAPOTASANA)?


Pigeon Pose (Kapotasana) is an advanced backbend yoga pose that stretches your core, opens your hips, back, chest and shoulders.


DO NOT PRACTICE PIGEON POSE (KAPOTASANA) IF:

  1. You have a leg, hip or back injury

  2. You have issues with blood pressure

  3. You’ve recently had surgery


BENEFITS OF PIGEON POSE (KAPOTASANA)

  1. Improves posture and balance

  2. Stimulates your abdominal organs

  3. Stretches your hip flexors, opens your chest and shoulders


HOW TO PRACTICE PIGEON POSE (KAPOTASANA) IN 3 EASY STEPS

  1. Kneel on the ground. Place your fingertips on your lower back and press against the back of your pelvis. Arch back and reach your hands down to the ground behind you. Lower the crown of your head to the floor too and then lift it off the floor slightly and raise your hips.

  2. Lift through your pelvis (not your back) and walk your hands down to your ankles. Lower your forearms to the floor. Inhale and expand your chest. Lift through your pelvis. Press down into your forearms and shins.

  3. Practice this asana for as long as you feel comfortable and then exit the pose and rest in Child’s Pose (Balasana).

PIGEON POSE (KAPOTASANA) VARIATION – HALF PIGEON POSE


Practice this asana with one leg in Half Pigeon Pose (Ardha Kapotasana).


Ardha Kapotasana | Half Pigeon Pose | Yoga With Nutan

PREPARATORY POSES


Cobra Pose - Bhujangasana


Wheel Pose - Urdhva Dhanurasana


Shoulder Supported Bridge Pose - Setu Bandha Sarvangasana


Reclining Hero Pose – Supta Virasana


FOLLOW UP POSES


Child’s Pose - Balasana


Downward Facing Dog - Adho Mukha Svanasana

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