Pigeon pose

The Sanskrit name for pigeon pose is Eka Pada Kapotasana; this is a pose practiced in many forms of Hatha yoga. The translation of this pose is pigeon pose due the puffing up of the chest when it is practiced- much like the puffing up of the chest of a pigeon. There are many different variations and definitions for this pose (depending on the style of yoga being practiced.}

How to practice modified pigeon pose

Practice this pose by lying on the back, head neck and shoulders resting on the mat. Then bend the knees, place the feet on the ground, hip distance apart. Cross the right ankle just below the left knee (where the femur bone connects with the knee. Flex the right toes and push the knee away from you. If your hips are more open, you may be able to place the right hand through the triangle that the right leg makes, bring the left hand around the left leg, and clasp behind the thigh or in front of the shin. Pull the left leg in to the body as you use muscle energy to press the right knee away from the body. Take 5-10 deep breaths, then repeat on the left side.

Additional variations of pigeon pose

A more advanced variation of this pose is practiced by starting in downward dog or on all fours, then step the right foot forward into lunge; move the right foot toward to left hand and drop the knee out to the right, toward the ground. Try to keep the shin parallel to the top of the mat,, (if your hips are tight, you will not be able to get the shin parallel to the top of the mat, you will most likely have to pull the heel closer in toward the groin area). Then draw the right hip back and the left hip forward so that you are squaring the hips to the front of the mat. If your right hip drops much lower to the earth then the left when you release, then you will need to place a blanet underneath the right hip. The goal is for both hips to be on the same level. It is important to protect your knee by flexing your right toes. Make sure that you extend your left leg back, keep the toes in line with the ankle and roll the inner left thigh to the sky. Stay here or lay the belly over the legs and breath for 5-15 deep ujjai breaths.

Tips when practicing

• Make sure to stay focused on the breathing as this pose can be intense. If you can, imagine that the breath is opening up space in the hip and releasing the tightness.
• It is not unusual to experience a full range of sensations and emotions, from naseau to sadness and anger. Allow whatever your body is experiencing to move through you and stay connected to your breath.
• It is estimated that the hips store physical and emotional build up/memory. Thus, it is common to experience a strong physical/emotional reaction when we are in the process of opening them.

Benefits

• This pose can be practiced to stretch the piriformis muscle; this is known to help alleviate problems or pain in the sciatic nerve leading to a condition known as sciatica.
• This pose can help to open the external hip rotators, this can help with a myriad of problems, including pain associated with the low back.
• In many traditions of yoga, kapotasana is practiced as a heart opener and is preparation for more advanced back-bending poses. (This is the case in the Iyengar tradition of yoga.)

Cautions

• Pigeon pose should be practiced with caution if you suffer from knee pain or knee injuries. Seek the the guidance of a yoga professional before trying this pose. Note that knee pain and problems can be due to tight hips- so working your way into hip openers may lead to long-term knee health.
• Be conscious of squaring the shoulders in the upright version of the pose so as to minimize 'crunching' in the low back. If you experience crunching, then you need to back off.

Images

Here are images of variations of pigeon pose.

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  Kapotanasana image from MyYogaVideo.com
  

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