Health Benefits of Kapotasana and How to Practice It
The word yoga means to connect or unite. To connect with the self, the divine self or the soul. There are eight different parts of yoga which include yama, niyama, asana, pranayama, pratyahara, dharana, dhyana and samadhi. When all of them are performed, enlightenment is attained. The asanas and pranayama of yoga can help in curing various health conditions and managing their symptoms.
There are different yoga asanas and each of them has its own benefits. One of them is kapotasanaAlso known as the Pigeon PoseThis asana helps strengthen the back, reduce back pain and also benefits the heart. The name Kapotasana is derived from the Sanskrit words “Kapota” meaning “dove” and “Asana” meaning “posture”. When you perform this pose, your body resembles the image of a dove and hence it is known as the pigeon pose. This asana is known to have several health benefits.
But first, let’s see how to perform the pose correctly.
- Start in a tabletop position on your hands and knees and keep your hands shoulder-width apart and your knees hip-width apart.
- Make sure the right shin and glute are placed on the mat by moving the right knee forward and positioning it behind the right hand.
- Next, bend your right knee, placing the top of your left knee, thigh and ankle on the floor, and extend your left leg back. Make sure your left foot is pointing up.
- Then lower your pelvis until your right heel is close to your left hip bone.
- Inhale and place your palm on the floor, lengthen your spine, broaden your shoulders and chest, and lift your sternum off the floor.
- Inhale deeply and then as you exhale, lean forward and cross your right leg over your torso to come into Resting Pigeon Pose.
- Continue taking 3 to 5 deep breaths and hold this pose.
- Then, as you stretch your left leg, inhale, release your left foot and exhale.
- Keep your left leg forward and return to tabletop position.
Health benefits of Kapotasana
Improves spinal flexibility
This asana helps to deeply stretch the spine, thereby increasing the flexibility of the vertebrae. The backbend also helps to open the chest and shoulders, which can help reduce tension in the upper body and improve posture over time.
Strengthen your back muscles
By maintaining the posture, you exercise your back muscles, which help support your spine. By strengthening these muscles, you reduce back pain and improve overall balance and stability.
Open your hips
This asana stretches the hip flexors and psoas muscles, which are often tight from prolonged sitting. Regular practice of Kapotasana can help release tension in the hips, thereby improving mobility and reducing the risk of lower back problems.
Improves lung capacity
This pose helps to open the chest and lungs, making breathing easier. Expanding the lungs helps to increase lung capacity, improve oxygen intake, and improve respiratory function, which can be beneficial.
Benefits the digestive organs
This posture puts pressure on the abdominal organs, including the stomach, liver and intestines. This stimulation helps improve digestion, detoxify and reduce common digestive problems such as bloating and constipation.
Improve your concentration
This asana requires concentration and focus, which helps calm the mind and reduce stress. It also aids mindfulness by helping practitioners focus on breathing and body alignment.
Balances the flow of energy
Kapotasana helps activate the heart chakra (Anahata) and the throat chakra (Vishuddha). By opening these energy centers, this asana helps balance emotions and increase self-expression, which contributes to increased overall emotional well-being.
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