Pigeon Pose Variations and Benefits (Kapotasana)

How to do Pigeon Pose (Kapotasana) :

Pigeon pose variations - Kapotasana

Yoga Pigeon Pose is very amazing. While doing it right, the front leg will be rotting while stretching the hip. The back leg will be affording a good stretch of the flexors. There is a need to understand the best way of setting it up in the right manner.

Step 1:

Pigeon pose variations - Kapotasana

Getting on all fours with knees hip-width and shoulder-width apart.

Step 2:

Pigeon pose variations - Kapotasana

Bringing forward the right knee while placing it at the floor behind the right twist. Sliding the right ankle on the let twist. The right shin will end up crossing the mat from a comfortable angle. Extending straight the left leg while slowly lowering the hips on the floor.

Step 3:

Pigeon pose variations

The left foot top ought to be flat on your floor. Keeping hips level and weight distributed evenly while avoiding sinking in the right hip. Remaining upright while keeping the hands present on the floor in front, chest up while the core is engaged.

Step 4:

Pigeon pose variations

You may as well consider folding forward and walking slowly with hands out at the front. It will help in lowering the chest towards the floor.

Step 5:

Pigeon pose yoga

Holding of pose for 5-10 breathes while switching and repeating sides. While coming out of the pose, there is a need of tucking under the left toes, pressing into your hands and bringing slowly the foot back in the starting position.

Yoga Pigeon Pose Benefits (Kapotasana Benefits)

  • Pigeon pose is stretching hip flexors present at the front of pelvis and thighs with hi rotators at the side/back of your pelvis. It will be increasing the motion range of your femur present at the hip socket.
  • Pigeon pose will assist in warming up of your body for you seated or backbend poses which require external rotation of the hip such as lotus pose. It will also benefit the back a lot.

Safe Ways to Practice Pigeon Pose(Kapotasana)

  • People with high and low blood pressure are prohibited from the practice of yoga pose .
  • Ensure you are not practicing yoga asana while suffering from migraine, hypertension, and insomnia.
  • Avoid doing the yoga pose while you have a neck injury or low back.

How to do Pigeon Pose Variations and Modifications (Kapotasana)

There are many Pigeon Pose Variations,

  1. Propping yourself up. While struggling to hold the stretch with tight hips, you need to add a blanket or block in the glute of the bent leg. It is the best way of giving your legs more support.
  2. Folding forward. If you feel comfortable while sitting upright, there is a need to lower the torso over the front thigh to get a deeper stretch. You will be walking your arms out while lying straight on the front floor. There is a necessity of placing the head on the block or ground.

Source: Wikipedia