Kapotasana- the Pigeon Pose

How to practice?

  • Step forward with your right foot and lean into a lunge position, keeping your back leg straight behind you.
  • Slowly move your right foot to the left side and drop your knee to the right onto the ground while flexing your toes outward.
  • Try to keep your shin perpendicular to your back leg but if you feel discomfort, bring your foot closer to the groin area.
  • Square your hips by transitioning your right hip back and your left hip forward.
  • Your left leg should still be stretched out straight behind you, but now resting on the ground.
  • Stay in the pose as long as you need and then repeat with the left leg.
  • To Extend the Pose: While you are in the pose, slowly bend forward to lie on top of your bent knee, bringing your face toward the ground.
  • As you sit in this pose be aware of your breathing. Inhale and exhale deeply imagining all the tension in your buttocks and hips to be spacing out and relaxing. It’s important to stay focused as you observe these changes while they pass through you.
  • You will find that the longer you sit in this pose the more it will deepen; releasing tension that you didn’t even know existed in the depths of your buttocks and hips.

Benefits of Kapotasana

  • The Pigeon pose isolates various muscles in the hips, reducing stiffness and increasing flexibility.
  • Opens the external hip rotators, which can be the root of lower back pain.
  • Pigeon asana opens the chest and facilitates deeper and easy breathing, and opens the heart chakra.
  • It strengthens the muscles of knees, legs and the lower back.
  • Increases mental and emotional clarity.
  • Releases pent up energy.
  • Soothes anxieties.

Contraindications of Kapotasana

Pigeon pose should be practiced with caution if you suffer from knee pain or knee injuries such as damage to the ligaments or tendons. Seek the guidance of a yoga professional before trying this pose.