Pigeon
Maya - Pose Assistant
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Benefits
Kapotasana (full Pigeon) is an expert-level symmetrical deep backbend from kneeling. It profoundly opens the entire front body, maximizes spinal flexibility/strength, opens chest/shoulders deeply, and stimulates nervous/endocrine systems.
Practice Guide
Start kneeling (Camel prep), knees hip-width, thighs perpendicular.
Enter from strong Camel or drop back, arching spine deeply, reaching hands overhead/back towards floor.
Goal: crown/forehead to floor, walk hands to grasp ankles/feet, deepening backbend intensely.
Front body fully open. Hips press forward. Quads deeply stretched.
Hold briefly, breathing steadily, no pain.
Exit (EXTREMELY CAREFULLY, often assisted): Engage core, press hands/feet, lift head, slowly unroll spine OR reverse entry. Immediately transition to gentle counter pose (Child's).
Modifications
Use wall to walk hands down.
Use chair for supported backbend over seat.
Practice with experienced instructor/spotter.
Work on dropping back from Camel towards feet.
Master all prerequisites.
Safety Notes
⚠Any serious back injury (disc, spondy, fusion - avoid)
⚠High/low blood pressure
⚠Migraine
⚠Insomnia
⚠Significant shoulder/hip/knee injuries
⚠Pregnancy
⚠Vertigo
⚠Osteoporosis
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.