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‘ardha’ means ‘half’, ‘kapota’ means ‘pigeon’, and ‘asana’ means ‘posture’
Seated on the floor with one leg extended backward and the other leg bent at the knee placed in front of you, you are balancing the body on the side of the hip which has the leg bent at the knee. A deep stretch to the entire hip and the back.
In this simple Pigeon Pose the piriformis muscles are stretched slowly. This slow stretching of these muscles, which are situated the beneath the gluteal muscles (which are the buttocks), plays a great role in building the flexibility of the hips.
As the spine gets a slight bend backward from the base to the neck and head, the flow of prana becomes smooth opening all blockages with a stretch of the muscles around the spine, which further help in stimulating the entire nervous system.
Throat Chakra
(Vishuddha Chakra)
Self-Expressive Identity, Communication, And Integrity.
Heart Chakra
(Anahata Chakra)
Social Identity, Love, and Relationship.
Sacral Chakra
(Swadisthana Chakra)
Emotional Identity, Creativity, and Desire.
Root Chakra
(Muladhara Chakra)
Physical Identity, Stability, and Sense of Safety.
1. From all fours, bring your right knee bent toward the right wrist and place your right foot near your left groin with your toes pointed. Extend the left leg completely behind you.
2. After complete exhalation, lift your whole trunk and arms to the side in Kapotasana or Pigeon Pose. This pose will help to open the hips deeper with the flexing.
3. Kapotasana should be done keeping in mind the hips more and focusing on taking the hips square and not turning towards one side. The alignment of the hips to the floor and the shoulders plays an important role here making sure one gets the maximum benefit from the pose.
4. Remain here going deeper with every exhalation, for about 5-10 deep slow long breaths, and slowly take the torso in a backbend.
5. Push the chest out taking the back and the neck in a slight backbend and push the hips gradually towards the floor.
VARIATION
‘Eka‘ means ‘one,’ ‘pada‘ is ‘leg’ or ‘foot,’ and ‘raja‘ is ‘king,’ and ‘kapota‘ is ‘pigeon,’ and ‘asana‘ means ‘pose.’
Mermaid pose is an advanced posture that involves a deep backbend. It provides a deep and energizing stretch for the chest and shoulders, as well as for the groin and thighs.
1. From Half Pigeon, stretch your left arm back with the palm facing up. Inhale and lengthen the sides of your body. 2. Exhale and turn your head, torso, chest, and shoulder to the left. Bend your back leg and grasp your left foot in the crest of your left elbow. 3. Keep your torso and shoulder turned to the left and draw your left elbow in closer to your side. 4. Inhale and lift from your waistline up to your shoulders. 5. Exhale, reach your right arm up and back, and grasp your left hand (or clasp the fingers, and lift overhead both arms). 6. Find your balance and hold for 5-10 breaths. |
VARIATION
This difficult asana is a continuation of Half Pigeon Pose. Do not attempt it until you have mastered Half Pigeon Pose with the arms up and can perform the latter comfortably and gracefully.
1. From Pigeon Pose, bend your back leg and grasp your right foot in your right and left hands. Hold at the ankle as you straighten your elbows and shoulder blades toward your midline. |
2. Inhale and lift from your waistline up to your shoulders. Exhale and balance at your hips.
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Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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