Kapotasana / Pigeon Pose – How To Do And What Are Its Benefits?

kapotasana yoga Want to learn the best yoga styles and the simplest techniques to learn them? StyleCraze now gives you the best options to learn yoga asanas, breathing exercises and meditation. Yoga asanas benefit one and all. In today’s fast paced age, people look up to yoga as a form of exercise for a healthy body and a stress-free life.

Yoga has long lasting effects. People practice it for reducing weight, gaining weight, to stay fit and many more things. The practice of yoga includes warm-up exercises (sukhshma vyayam), meditation (dhyana), breathing exercises (pranayam), postures (asanas) and most important of all – relaxation.

Yoga asanas differ from person to person. They are classified into basic, intermediate and advanced yoga asanas. Kapotasana is often termed as advanced form of yoga asana and is also known as ‘pigeon pose’. The term ‘Kapotasana’ comes from the Sanskrit word ‘Kapota’ meaning ‘pigeon’ and ‘asana’ meaning ‘pose’. Kapotasana is a complete backbend asana and is only meant for advanced practitioners. To learn this yoga form, follow the below mentioned steps and get started:

1. Sit down on the floor in Vajrasana position.

2. Try to bend your body and head backwards. Lift up your body a little for this. Take the support of your hands, if needed.

[ Read: Garudasana ]

3. Keep your shoulders firm and try to bring your chest upwards.

4. Bring your hands behind your back and place them at the back of your pelvis region.

5. Try to bring your shoulders backwards and keep your hips steady. Try not to move your hips.

[ Read: Vasisthasana ]

6. Bend your head backwards and try holding your toes with your hands. While you do this, your head must rest on the sole of your feet.

7. Remain steady in this position for about 30 seconds and then release.

8. Do not stretch your body beyond your capacity.

{ Read: Swara Yoga By Swami Sivananda ]

9. Repeat this activity 10 times a day.

Tips For Beginners:

Kapotasana is an advanced form of yoga asana. If you are a beginner with yoga poses, you should practice this yoga asana only under the supervision of a qualified yoga guru.

Contraindications to Kapotasana:

Those who are suffering from back pain, especially pain in the lower back are not advised to practice this asana. Also, during headache you are not advised to practice this asana. In case of shoulder injury or shoulder pain, try to avoid performing this type of activity. People who are having problems like knee injury or knee pain should not go in for this form of exercise. Those who suffer from low or high blood pressure problems are not supposed to practice this yoga asana. People suffering from issues like migraine or insomnia are not advised to perform this activity. Those who have recently undergone a neck surgery should not practice this asana. If you have any minor pain or medical issues, it would be advisable to consult your doctor or a yoga teacher.

Benefits of Kapotasana:

Kapotasana has numerous benefits. This asana stretches your spine, arms, shoulders, thighs, calf muscles and your hands as well. This asana daily helps to tone your abdominal muscles. This asana also strengthens armpits and shoulder muscles. Practicing this asana daily helps in improving blood circulation in your body and even enhances your digestive system. This yoga asana also acts as a cure for illnesses like blood pressure problems and other chronic-related diseases. It is even beneficial for those suffering from sciatica pain. This asana helps in releasing tension in the hip and shoulder region.

[ Read: King Pigeon Pose Yoga ]

Do try the above mentioned asana and practice it every day and experience the wonderful effect it leaves behind on your body. Do leave us a comment.

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