What Do You need to Know Prior to Performing Kapotasana Asana?
Perform this asana with an empty stomach and a clean colon. Your body will have sufficient time to digest your food if you eat four to six hours before your practise. Typically, 10 to 12 hours should elapse between meals and practise; hence, it is recommended to perform this asana in the early morning. However, due to their hectic schedules, several individuals do not exercise in the morning. These individuals can perform yoga in the evening.
Before Kapotasana, you can perform one or more of the Asanas (preparatory poses) listed below:
- Supta Virasana
- Dhanurasana
- Eka Pada Rajakapotasana
- Chakrasana
- Bhujangasana
- Virasana
- Eye of the Needle Pose is one of the greatest preparation poses for Pigeon Pose, particularly for those with tight hips.
- Find a neutral spine position while lying on your back with bent knees and feet on the floor.
- Raise one foot and cross the ankle slightly above the knee on the other thigh.
- Interlace your hands behind the opposite thigh’s back and exhale as you bring both legs close to your chest.
- Hold for five breaths before repeating on the opposite side.
- Yogasana – Intermediate Level
- Yogasana Style – Sitting, Backbend
- Yogasana Reps – Alternatively with both sides
- Yogasana Strengthens – Human back, Inguinal region
As a hip flexor, Pigeon Pose stretches the outer hip, thigh, groyne, and back, in addition to the piriformis and psoas muscles. Additionally, the outstretched leg receives a hip flexor stretch.
Kapotasana Asana’s effect on the tri dosha
Kapotasana is the greatest asana in balancing Prana Vayu, Udana Vayu and Vyana Vayu.
Kapotasana balances the Prana-Udana axis and aids in the body’s appropriate oxygenation. The equilibrium of the Prana-Udana Vyana axis aids in the circulation of oxygen and nutrients throughout the body. Appropriate diet replenishes and rejuvenates the body.
When these subtypes of Vayu are in equilibrium, blood pressure is maintained.
The equilibrium of Prana Vayu will maintain an active nervous system and protect against the development of nerve disorders. Additionally, the nerve conductivity is enhanced. The balanced Prana Udana Axis maintains correct functioning of the brain and lungs, improves concentration and focus, and aids in avoiding or overcoming stress. The mind is kept in a state of tranquil equilibrium, and brain functions are well-coordinated.
By balancing the axis of Samana Vata and Pachaka Pitta, Kapotasana coordinates their optimal functioning, promotes normal digestion of food, and converts food into nutritious juice that nourishes the body via circulation.
How To Do Kapotasana Yoga Posture/Asana?
- From Downward Facing Dog, perform a Down Dog Split by bringing the right leg up.
- Bend your right knee and step forward with your right leg as if you were going to lunge. Instead of planting your right foot on the ground as you would for a lunge, bring your right knee to the floor outside your right hand. Depending on your range of motion, the right shin may slant back toward the left hip or be more parallel to the front of your mat.
- Let your left knee fall to the mat. Your left leg must be placed flat on the floor. Take a check behind you and ensure that your left foot is pointing directly behind you.
- Position your hips perpendicular to the front of your mat.
- As needed, place padding (such as a folded blanket) beneath the right side of your hip to make the pose more comfortable.
- If you feel stable, lean forward over your right leg by lowering your torso.
- Keep your hips square and your weight evenly distributed on both sides. If this is too intense, lay a blanket, block, or other support under the hip or back knee. Reach your forehead toward the floor.
- Continue to square your hips and breathe into any areas of tension.
- Raise your hands until they are in line with your hips.
- Release by curling your left toes under and stepping back into Downward-Facing Dog.
- Perform the posture on the opposite side.
Benefits Of Kapotasana Yoga Posture/Asana?
- Kapotasana alleviates shoulder, back, and hip pain.
- Kapotasana improves the flexibility of the spine, thighs, calves, arms, shoulders, and hands.
- This asana strengthens the muscles and joints of the lower limbs while simultaneously stretching them.
- Additionally, the asana tones the muscles surrounding the throat
- Kapotasana tones and strengthens the stomach and chest organs.
- This asana strengthens the lungs and promotes healthy, balanced breathing and aeration. It increases oxygen intake.
- It refines and promotes the blood circulation
- It assists in lowering blood pressure
- It enhances digestive system processes and balances the metabolism.
- Kapotasana improves immunity and aids in chronic disease recovery
- The postures activate the nerve system
- Kapotasana is an effective treatment for sciatica.
- Kapotasana is an effective treatment for patients with urinary issues.
- Asanas relax the body and mind and alleviate tension
What Are the Contraindications and Precautions for Kapotasana/Asana?
Patients with the following conditions should avoid performing Kapotasana:
- Migraine
- Chronic Back and shoulder discomfort or injury, herniated disc
- Insomnia
Caution: If you have pain in your shoulders or lumbar spine (lower back), you should immediately discontinue the asana. Therefore, at each phase of your asana, keep a close eye on your back and determine whether it is comfortable.
If you have tight hips or thighs, you may have difficulty performing this asana.
Science Behind Kapotasana Posture/Asana?
The front leg engages in external rotation while the back leg stretches the psoas in Pigeon Pose, which is a highly powerful hip opener that targets both areas.
Actually, Pigeon is a variant of the advanced pose Eka Pada Rajakapotasana (One-Legged King Pigeon Pose). The two positions share a similar hip alignment and, more importantly, a need to be approached wisely and deliberately. The majority of practitioners acknowledge that One-Legged King Pigeon is an advanced backbend requiring precise alignment. The forward-bend variation of Pigeon can place a great deal of pressure on the knee and sacrum, yet many of us are likely to perform it without concern. Others extend the psoas muscle, a main hip flexor connecting the torso and legs that is chronically shortened in our sedentary culture.
Beginners Tips For Kapotasana Posture/Asana?
Beginners’ tips
This can be a strong outer hip stretch. Start by keeping your right foot near to your left hip. More parallel your shin is to the front of the mat, the more challenging the hip opener will be.
If your forehead does not reach the mat, you can stack your fists and lay your forehead on them, or you can use a block.
You can also maintain a more upright position by resting on your elbows or hands; just remember not to slouch your shoulders and to keep the base of your neck supple.
Common Mistakes
Avoid these errors to get the most out of this pose.
- Rotated Rear Leg: Instead of being rotated outward, your rear leg should be in a neutral position6. Adjust your hips so that they are square by tucking your toes under and lifting your thigh.
- Hips Not Square: Avoid collapsing onto the hip of the bent knee in front. Maintain square hips by using cushioning as necessary.
Advanced Changes in Pose
Adjustments and Variations
Following these guidelines will allow you to modify the Pigeon stance to fit your physique optimally. Focus on achieving a deeper stretch, or keep it modest, depending on what your body requires.
Need an Alteration?
To make this more comfortable (and effective) for a novice, you can take a few additional safeguards and preparations.
Examine the hip of the bent leg in front of you. If the hip does not touch the floor, be sure to place appropriate padding beneath the butt on the side where it does not touch. Use several blankets or a block if necessary. It is essential to distribute your weight evenly between both hips and keep them parallel to the ground. Otherwise, you’ll put pressure on your knee and twist your sacrum.
If the forward bend is challenging, place a block beneath your forearms and/or forehead. Create a prop-based support system that allows you to relax during the forward bend.
If Pigeon Pose does not suit you, Eye of the Needle (Succirandrasana) is a suitable alternative.
Up for a Challenge?
You can go to Mermaid pose or the full version of the One-Legged King Pigeon Pose as yobecome more advanced. There are three options for exploring Pigeon. When the right knee is in front of you and the left leg is stretched behind you, follow these directions.
Quad Sretch: Bend your left knee and reaching behind you with your left hand to grab your left foot while extending your right arm toward the sky.
Mermaid pose: Bend your left knee and stretch your left-hand back to grab your left foot. Hook the left arm’s elbow around the top of the left foot. Once you have obtained the hook, extend your right arm back and up to grasp the left fingertips or wrist.
One-Legged King Pigeon: Bend your left knee and reach back with your left hand to grasp the left side of your left foot while pointing your left elbow skyward. Once you have secured the foot, extend your right arm up and back to grab the right side of the foot.
Corresponding Yoga Poses/Asanas
Reference:-
- https://www.verywellfit.com/pigeon-pose-eka-pada-rajakapotasana-3567103
- https://www.ekhartyoga.com/resources/yoga-poses/pigeon-pose
- https://www.yogajournal.com/practice/beginners/pigeon-pose/
- https://www-easyayurveda-com.cdn.ampproject.org/v/s/www.easyayurveda.com/2018/03/19/kapotasana-pigeon-pose/?amp_gsa=1&_js_v=a9&usqp=mq331AQKKAFQArABIIACAw%3D%3D#amp_ct=1660879382807&_tf=From%20%251%24s&aoh=16608793786258&referrer=https%3A%2F%2Fwww.google.com&share=https%3A%2F%2Fwww.easyayurveda.com%2F2018%2F03%2F19%2Fkapotasana-pigeon-pose%2F