How to Do Pigeon Pose (Eka Pada Rajakapotasana)

Raja Kapotasana or King Pigeon Pose is an asana. It comes form the sanskrit words 'Raja' meaning king, 'Kapot' meaning pigeon, and 'Asana' meaning posture. The Pigeon Pose is practiced in a seated position. It is a backbend pose that makes the chest puff up, thereby resembling the stance of a pigeon. This is how this asana is named Raja kapot asana. This asana is an advanced yoga pose. When one assumes the pose, it looks just as graceful as the bird is. With this asana, you will find more freedom and energy in your spine and your mind. It has a whole lot of benefits and also gives your body a good stretch. It is a must to include this asana in your yoga practice.

How to:
1. Start off on your fours, making sure your knees are placed right under your hips, and your hands, elbows and shoulders are aligned in a straight line.
2. Now, gently slide your right knee forward, and place it between your hands.
3. Stretch your left leg backwards. To intensify the stretch, tuck your toes and push back from your knees.
4. Repeat this a few times until your leg is completely stretched.
5. Press your palm on your butt and push your thigh muscle down towards the ground.
6. Place your palms on either side of your right leg.
7. Now, push your palms and drop your neck. Arch back.
8. Now, gently tuck your toes, point your toes, and finally, bring your leg up, bending at the knee.
9. Place your foot against your head and if possible, hold your ankle with your hands to hold it in place.
10. You can also stretch your arms up, joining at the palms and drop your head to look at your fingers.
11. Now, slowly drop your leg and hands down and raise your body back up. Take a deep breath.
12. Now, exhale and from your lower back, stretch down, placing your forehead on the ground.
13. Finally, release from the pose and come to Child's pose (Balasana) and relax.

Why to:
1. It helps to stretch the entire lower body.
2. It massages the abdominal organs, thereby improving digestion.
3. It relieves back problems, especially sciatica. It also strengthens the back.
4. It helps to add a whole lot of flexibility to the hip area and opens up the hips.
5. The deep stretch relieves the body of stress and anxiety.
6. It helps to open up the chest and strengthen the groin.
7. It also improves the functioning of the urinary and reproductive systems.

Caution:
This asana must be practiced under the supervision of a certified yoga instructor since it is an advanced pose. One wrong stretch while practicing this posture could harm you greatly.
This asana must be practiced only after you have been doing yoga regularly for a few months. It is not for beginners.
It is best to avoid practicing this asana if you have an ankle, knee, or sacroiliac injury.
This asana is not meant for pregnant women.
Also, avoid it if you have tight hips or thighs.

Best time:
The best time to perform any yoga posture is in the early morning hours. In case of relaxation and stress and tension relieving posture, you can practice right before you go to sleep. But, it is advised to perform yoga at least once a day, regardless of the time. However, make sure to practice yoga at least 3 hours after your meals.







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