Raja Kapotasana, The Pose That Challenges Your Back

Raja Kapotasana, the beautiful King Pigeon Pose is one of the most challenging back bends and there are many variations to this pose. To master the pose, it would be ideal to begin with simpler variations and proceed to this deep back bend in which the front half of your body is behind with the head reaching for your feet.

Here is how you do King Pigeon Pose 

• Kneel down on the mat with your legs apart.
• Place your palms at the back of your pelvis and press it slightly.
• Bring your chin closer to your sternum and bend your shoulders backwards. Let your hips not be pushed forward.
• Keeping your shoulder blades firm, lift the chest as high as it is possible for you.
• Once you have lifted your chest, release your head slowly allowing it to tilt back.
• Lift your hands over your head and back to reach for the floor behind your back.
• Move your hips forward to balance the back bend and place your palms on the floor with your fingers pointed towards your feet.
• Slowly place your crown on the floor.
• Lifting your head slightly, bring your palms to hold your feet and lower your forearms to the ground as you do so.
• Now gently place your forehead on the ground.
• Arch well as you remain in the pose.
• Release the hold on your feet and bring your hands away from the feet.
• Pressing your palms on the floor, push the torso back and return to position.

The pose can be practiced with a wall to support. Keep your back to the wall with your toes touching the wall. Place the crown on the wall and bring your hands behind to place them on the wall. Slowly walk your hands down and place your forearms to help you bend backwards.

Duration: 30 seconds

Benefits of King Pigeon Pose

• Stretches your spine and the entire front part of your body from throat to ankles.
• It is an amazing hip opener.
• Strengthens the back muscles.
• Stimulates abdominal organs and improves their performance.

Note: The pose should be followed by Child Pose, which counters the back bend. You can also do Downward Dog Pose as a counter pose to King Pigeon Pose. Those with high and low blood pressure, insomnia, migraine, neck, hip and knee injuries should refrain from practicing King Pigeon Pose.