Pigeon Pose (Kapotasana) Yoga Steps and Benefits

Pigeon Pose is one of the best yoga posture for stretches the hip flexors, strengthens the core and lower back and concentrates the mind. The names of this pose comes from Sanskrit language in which kapot means pigeon and asana means posture or seat, so this pose is also called Pigeon Pose in English language.

Pigeon Pose (Kapotasana) Yoga Steps

Step 1. 

Pigeon Pose Step 1
Pigeon Pose Step 1
Start in Ustrasana. Inhale to lift your lower belly in and up and move your tailbone toward the floor to stabilize 
your lower back. Then reach your left arm toward the ceiling, externally rotating your left shoulder. Stay here for 5 breaths, exhale to release, then repeat on the other side before returning to Ustrasana.

Step 2.

Pigeon Pose Step 2
Pigeon Pose Step 2
Inhale both arms alongside your ears, bringing the palms together, if possible. Exhale, making sure your lower back 
is stable and long. Avoid crunching the 
lower back by continuing to engage the core and maintaining length in the lower spine. If you are able to proceed farther without strain or pain, inhale to extend backward, leading with the sternum. 
Lift your shoulders, squeezing your 
elbows toward each other, and let 
your head move back. Stay here for 
at least 5 deep breaths.

Step 3.

Pigeon Pose Step 3
Pigeon Pose Step 3
On an inhalation, reach your arms 
toward the floor. Press your feet into 
the floor and, using the same support through the legs that you cultivated 
in Laghuvajrasana, bend the knees only as much as necessary to reach the palms of your hands to the outside of each foot. Check in with your lower back as you work toward this version of Kapotasana, called Kapotasana B.

Step 4.

Pigeon Pose Step 4
Pigeon Pose Step 4
Walk your hands toward your knees so the fingers align with your anklebones. Transfer some of your weight to your left hand and walk your right fingers up to your right heel. After you catch your right heel, firmly grip it. Then transfer your weight slightly into your right hand and use your right heel as leverage to press up, walking your left fingers up to grip your left heel. Holding both feet, squeeze the elbows toward each other, and push your hips forward while maintaining length and space in your lower back by keeping your core engaged and your tailbone moving toward your knees. Exhale to bend your elbows and settle them toward the floor. Continue pulling forward without collapsing the hips or bringing the head to the ground. Try to stay here for 5 breaths. To exit the posture, move slowly and carefully. Inhale to return to Kapotasana B and then bring your hands back to your hips, thumbs on your sacrum. Finally, roll the spine back up so you are standing on your knees. Counter with 5 breaths in Child’s Pose.

Pigeon Pose (Kapotasana) Yoga Benefits

  • Stretches the quadriceps, hip flexors, and shoulders.
  • Strengthens the core and lower back. 
  • Steadies and concentrates the mind; energizes.

How to do Pigeon Pose (Kapotasana) Yoga 

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