Pigeon Pose (Kapotasana)

The Sanskrit word “kapota” means “pigeon” or “dove.” The name of this pose means one-legged king pigeon.

Benefits of the Pigeon Pose (Kapotasana):
Kapotasana (Pigeon Pose) stretches the entire front of the body, the ankles, thighs and groins, abdomen and chest, throat and the deep hip flexors. Kapotasana (Pigeon Pose) also strengthens back muscles and stimulates the organs of the abdomen and neck.

How to perform the Pigeon Pose (Kapotasana):
- Start the asana with kneeling position keeping your back upright and the knees should be slightly narrower than your hip width apart.
- While breathing in tuck your chin toward your breast bone.
- Slowly bend your head and shoulders as far back as possible without pushing your hips forward and squeeze your shoulder blades against your back so that your chest should be lifted.
- Now gradually release your head while bringing your palms in front of your chest.
- Slowly stretch your hands over your head backwards and try to touch the floor behind you. Your hips should automatically move forward to counterbalance the weight of your head and torso.
- Now gently drop your head and torso back to meet your outstretched hands until your body forms an inverted U.
- Now slowly bring your hands towards your feet and try to grip your ankles with your hands.
- Gently make your forehead touch the floor by extending your neck.
- Breathe in deeply to expand your chest and attempt to hold this pose for 30 seconds to a minute.
- Now breathe in and gently return to the kneeling position (#1).

Duration and repetition of the Pigeon Pose (Kapotasana):
Hold the asana for 30 seconds to 1 minute.

Difficulty Level and Advancement of the Pigeon Pose (Kapotasana):
Kapotasana (Pegion Pose) is a difficulty level 9 asana recommended for advanced level yoga practitioner.

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