How To Perform Pigeon Pose?
There are three different types of poses that can be referred to as the Pigeon pose. Here we are considering the complete Pigeon pose known as ‘Kapotasana’. This pose is a complete back bending position which should not be attempted by people who regularly experience back pain or who have weak backs. There are other exercises that can be performed for a weak back before attempting the Pigeon pose, Kapotasana. The other positions are two variations on the One Legged King Pigeon Pose.
How To Perform Pigeon Pose
The position begins in the kneeling stance. Each knee should be below each side of the hip such that the knee, the hip and the shoulder of each side are one above the other in a straight line. The hands should press against the lower back.
The next step is performed during inhalation. The head and shoulders should lean backwards without thrusting the hip forward. This lean should begin above the hips and that should be the axis of bending. The inhalation should be deep so that it lifts your chest.
One can continue leaning backwards until the head touches the floor making the body appear as though it is a complete arch. The palms can now be on the floor near the head. During the next inhalation, use the palms to lift the head off the floor and lean the head forward towards the buttocks. Gradually one can use a crawling technique so that the arms move closer and closer to the feet. When the arms reach the feet the head can be positioned so that the weight now rests on the forehead. The elbows will now be touching the floor with the arms extended forward parallel and resting on the floor.
The pose is now technically complete but there is one important step remaining and this is the alignment and stretch of the body. During the next inhalation, one must thrust the pelvis outwards and the chest should expand outwards in the opposite direction to the pelvis. This gives a more rounded stretched shape to the pose and allows the upper arms to be nearly perpendicular to the ground. Keep breathing slowly but deeply and completely. When one looks at the pose from the side it should appear as though the body is in the shape of a grand arch with the lower part of the rib cage and upper stomach as the highest point of the body.
Submitted by A on July 2, 2010 at 02:21
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