(Kapotasana) Pigeon Pose Benefits

(Kapotasana) Pigeon Pose Benefits

The pigeon pose benefits the chest and hip areas, while stretching the thighs, hip rotators and flexors, and aligning the pelvis and increasing the pelvic floor circulation.

• Start in the table position, with the knees underneath the hips and the arms underneath the shoulders.
• Cross the left foot over and position it in the front of the right knee. Slide and stretch the right leg straight back. Put a pillow underneath the left hip if the stretch is too strenuous.
• To align the hips, shift the right side of the chest a little to the left, and then lower the chest onto the left leg. The elbows should be aligned underneath the shoulders.
• Position the elbows in front of the left knee or lower the body even more If the hip permits. Extend the arms on the floor if necessary.
• Remain in the comfort zone while feeling a good stretch in the left hip.
• Position both hands underneath the shoulders, and lift the upper body while pressing into the floor, bringing up the chest like a pigeon with a puffed up chest, keeping the shoulders down and away from the ears. No compression in the lower back should be experienced.
• Come up onto the right knee or shinbone to release. Uncrossing the left leg, straighten it behind you, shaking the foot and leg several times.
• Repeat on the other side.

Pigeon Pose Benefits:

• Stretches the hip rotators and the hip flexors
• Stretches the gluteal, thigh and piriformis muscles
• Stimulates blood flow to the hip area
• Helps to alleviate and prevent sciatica
• Helps to alleviate low back pain

Image Source: Tina Reale

Original article and pictures take www.ahealthblog.com site