Yoga Poses: Kapotasana
Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Kapotasana
- Kapotasana is a Yoga pose that is referred to as Pigeon Pose in English. The name of the pose comes from a merger of the Sanskrit terms Kapot (Pigeon) and Asana (Pose).
- When anybody gets into this posture, he or she appears to be as graceful as a pigeon – hence the name.
- When you are in this pose, you can have more energy and freedom in mind and spine. This can offer plenty of benefits and it can be easier for you to get a fantastic stretch.
- It is very important that you include this specific pose in your own Yoga regimen.
How To Do The Kapotasana?
Here are the steps to practicing this Yoga pose.
- Begin by assuming the yoga posture named Ustrasana.
- Now breathe in and elevate the lower section of your abdomen. Make sure that you pull the belly in prior to raising it. As you do it, try moving the tailbone to the down area, so as to make the lower back area stabler. Breathe out softly.
- Breathe in, and pull both the arms, until they are along the ears. If it is possible for you, with comfort, try to bring the palms together. Breathe out and move back, ensuring that your lower back is stable and long. Ensure that no strain or pain is there. Breathe in and then proceed, focusing first on the breastbone (sternum).
- Elevate the shoulders softly, and squeeze the elbows to one another. Move back the head, and keep the pose steady for 5 breaths at a minimum.
- Breathe in once more and allow your arms to get in touch with the floor. Press the feet into your floor. Next, bend your knees only to the extent that is important for reaching the palms, reaching outside every foot. Go on moving back, as you – time and again – check with the lower back.
- Walk the hands back to the knees, so as to ensure that your fingers get in touch with the heels. After that is done, tightly clutch the same.
- While holding both feet, squeeze the elbows to one another. Push forward your hip as you keep the length and space of the lower back area perfect.
- While breathing out, bend the elbows and keep them fixated over the floor. Keep this posture for half to a full minute, or for as much time that you feel comfortable.
- Get out of this posture little by little, as you maintain normalcy of your breath. Roll the spine on and then get into the Child’s Pose or Balasana, before returning to the normal state.
Benefits Of The Kapotasana
There are plenty of benefits of this Yoga pose:
- It can make your hands, shoulders, calf muscles, thighs, spine and arms more elastic.
- Regular practice of this pose can help cure various urinary diseases.
- It is able to tone your throat muscles as well as the organs within the chest, abdomen and ribcage.
- The Yoga pose can boost the intake of oxygen and also stimulate the nervous system.
- It is also able to make the leg joints and muscles stronger, and can stretch the same.
- The Yoga pose can refine the circulation of blood within the body, and can enhance and improve digestive functioning.
- It can help release stress and can calm the body and mind.
- It can strengthen your lungs and can reduce the effects of sciatica.
- It can also lower blood pressure in the body, and can reduce the impact of chronic disorders.
- It is also able to lower stiffness in the shoulders, back and hips.
- It has a positive impact on the body, and can reduce the impact of various diseases that might be present for a very long time.
- Kapotasana is able to lower stiffness from the hips and backs, which are among the main parts of the body that transport its weight.
Precautions To Be Taken While Doing The Kapotasana
As you practice this Asana, you have to follow these important precautions:
- You need to listen to the body. In case you feel any ache in the lumbar spine or shoulders, ensure that you instantly back off. You should go on with the workout only in case you feel aches as you feel stable, almost as you move deeper in this posture. Try to keep the breath steady and be graceful as much as possible as you experience the discomfort. Remember that those with tightness in thighs or hips will not be easily able to perform this Yoga posture.
- You would do best to avoid the practice of this posture in case you suffer from migraine, insomnia and hypertension. Those with injuries or chronic back issues need to take the advice pf doctors prior to carrying out this pose.
- It is important to carry out this yoga pose, just like any other yoga activity, on a very empty stomach. You should carry out your morning ablutions and not have any food before you perform Kapotasana.
- Do not stretch or stress too much. It is recommended that you never go farther than what you are capable of. You might suffer from injuries that might have a bad impact on your body.
- Kapotasana also has various other forms. You should always start with the basic form of the Yoga posture, before graduating to the ones that are more advanced. It is only after you have attained mastery on the first stage that you should progress to the advanced variations.
- This is an amazing and complete workout for the body. It is able to improve the health of the abdominal area and the legs. This is especially assistive for people who suffer from the bad impact of foot issues.
- It is a useful stance that can condition the thighs and can release tension from the thighs and hip flexors. You would like to include it in your daily practice, to get a lot of benefits for your mind and body.
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