the Sanskrit word, Ardha Kapotasana means Ardha- Half, Kapota- Pigeon, and
Asana-Posture. The name of the asana got its inspiration from one of the greatest
yogic masters, Kapota and is designed in a way to enhance the flexibility of
the back and hips.
is an easy intermediate level pose that involves stretching of the chest upward
resembling a pigeon puffing up its chest. The sequence involves muscles of the
lower back, chest, hips, knees, pelvis, psoas, and quadriceps, and is commonly
practiced during Iyengar Yoga Sequence.
deeper health advancements to the body, the pose is easy to perform. So, here
we are mentioning seven incredible benefits of Ardha Kapotasana and the steps
for its practice.
7 Incredible Benefits of Half Pigeon Pose
- Stimulates Nervous System
When you perform the pose, the spine moves backward getting a slight bend from the base to the neck and head. This improves the pranic flow in the region, opening all the blockages with the muscle stretching and helps to stimulate the nervous system. The pose helps with the stiffness of back muscles and relieves the lower back pain.
- Improves Circulation in the Reproductive System
The pose stimulates the abdominal organ and improves the pranic flow in the spine, giving room for better blood flow in the reproductive system. The energy stimulates the organs and enhances the function of the reproductive organs. This increase fertility, helps with conceiving and eases the menstrual discomfort.
- Provides Deep Stretch to the Lower Body
While performing the pose, you stretch your leg behind you while the body is balancing itself on the other hip. Holding the leg stretch puts pressure and tightens the muscles, thus, giving a deep opening to the entire lower body, especially the hips and groin.
- A Great Chest Opener
The pose works as a great chest opener improving breathing, the gentle stretch while moving the chest up do the wonders. This helps to improve the breathing at the upper diaphragm and also open the muscles of the chest.
- Enhances Flexibility and Organ Functioning
The pose is simple yet loaded with benefits, the gentle stretching of the spine during a backbend improves its agility slowly. The pose improves the flexibility of the legs and enhances the balance.
- Activates the Endocrine System
With the deep stretch, the endocrine system gets stimulated that includes the pituitary gland, adrenal gland, pineal gland, pancreas, and thyroid gland. The activation of the system impacts mood control, growth and development and regulates the production of hormones. The deep stretch also stimulates the head, neck, chest, and abdomen.
- Benefits Piriformis Muscle
The pose is highly beneficial for the Piriformis Muscle, and while the pose is performed, the entire muscles are stretched to the maximum, but slowly. The muscles are situated beneath of the gluteal muscles also referred to as buttocks and the slow stretching plays a great role in building the flexibility of the hips.
How to Practice Ardha Kapotasana?
- Sit on the
mat in a kneeling position or Vajrasana.
- Now bend
forward, placing your hands on the mat with palms touch the ground.
- Ensure that
the hands are placed about 2 feet apart or as the shoulder length.
- Now raise
yourself like you do during Marjariasana.
- Now spread
the knees out, ensuring the shoulder-length gap between the two knees.
- Move the
right foot forward and bend it slightly sideways toward the right.
- Your right
foot is placed near the pelvic region.
- Now stretch
the left leg backward and straighten the knee.
- Place your hands
on the mat next to the hips, and then raise your head and chest.
- Fix your gaze
forward, breath slowly and deeply, and stay in the pose for 30-60 seconds.
- Release the
pose and repeat the same steps on the other side.
Precautions to take:
- People with
knee or hip injury should avoid the pose. While practicing, go slowly and do it
under expert guidance.
- Take support
cushion for extensive comfort.
- Avoid if you
have recent hip surgery or muscle tea around the area.
Half Pigeon Pose or Ardha Kapotasana
is an amazing asana to practice accompanied with its advanced variations and
modifications to feel good and stay healthy.