Benefits of Kapotasana and How to Do it By Dr. Himani Bisht

Introduction:

In the 1800s, yoga made its way from India to the Western part of the world. Charles Wilkins translated the Hindu text Bhagvat Geeta, which mentions yoga (asanas) in his book. Yoga gurus like Swami Satchidananda and the Maharishi influenced pop stars from Carol King to the Beatles. Yoga originated in the Indian subcontinent, consisting of various techniques to improve physical and mental clarity. Yoga consists of asanas (physical postures), pranayamas (breathing techniques), concentration techniques, chanting, ethical disciplines, and meditation. In the last 25 years, there has been numerous research to check the health benefits of yoga.¹ Let us glance through some of the health benefits of a posture kapotasana or pigeon pose benefits. 

What is Kapotasana?

Kapotasana is also known as the pigeon pose or pigeon pose yoga. In Sanskrit, kapota means pigeon or dove, and asana means posture. Kapotasana opens your hip joints and helps your body to meditate more easily. This asana is an intermediate to advanced form of yoga. Reclines cradle, seated cradle, seated forward bend, and butterfly pose are some preparatory poses for kapotasana. Pigeon pose or pigeon stretch can have four variations pigeon pose, resting pigeon pose, one-legged king pigeon pose, and king pigeon pose.²  

How to Do It?

You can do the kapotasana pose in the following way: 

• Before doing kapotasana, do some stretches and loosen up. 
• Start with a tabletop position on your hands and knees.  Keep your hands shoulder-width apart and your knees hip-width apart. 
• The right shinbone and right buttock are placed on the mat by moving the right knee forward and positioning it behind the right hand. 
• Bent the right knee, the top of the left knee, thigh, and ankle resting on the ground, and extend the left leg behind you. Your left foot should be pointed upward. 
• Gently lower your pelvis till your right heel is close to your left hip bone. 
• As you take a breath in, place your palms on the ground, stretch your spine, widen your shoulders and chest, and elevate your sternum off the floor. 
• Take a deep breath in, and as you exhale, fold forward, crossing your right leg with your torso to enter a resting pigeon pose. 
• Continue taking 3-5 deep breaths while holding the pose. 
• As you straighten the left leg, inhale, let go of the left foot and exhale. 
• With the left leg in front, return to the tabletop position.² 

Do You Know?

Some of the interesting facts about kapotasana are: 

• Kapota was a great expert whose yogic accomplishments are documented in scriptures like the Mahabharata. The Kalika Purana is the actual name of kapotasana. However, most people think of it as merely a bird-shaped asana. He was referred to as the son of Garuda, the powerful bird Lord Vishnu used as a vehicle. 
• Kapotasana is one of the 84 classic asanas. 

Benefits of Kapotasana:

Some of the potential benefits of kapotasana are as follows: 

1. Benefits of Kapotasana for Asthma

A study by Pandit and Vaidya in 2013 showed that a yoga protocol consisting of kapotasana might be beneficial in the case of asthma. Kapotasana may improve oxygen delivery and cellular respiration and increase the strength of lung muscles.³ However, further studies are required to check if kapotasana may be beneficial in the case of asthma. However, you must consult your doctor if you suspect asthma. 

2. Benefits of Kapotasana for Improving Mental Health

A study by Mehar and Navdeep in 2019 showed that a yoga protocol consisting of kapotasana might help to improve mental health. Yoga often encourages people to have an open heart. Kapotasana may expand the chest. This leads to the lesser judgment of oneself and gives a relaxed approach to life and greater acceptance of oneself.⁴ However, more studies are required to check if kapotasana can help to improve mental health. You must consult your doctor if you feel your mental health is hampered. 

3. Benefits of Kapotasana for Weight Management

A study by Braun et al. in 2016 showed that a yoga protocol consisting of kapotasana might help to manage weight. The result of the study suggested that performing different asanas along with kapotasana may reduce body weight and BMI (body mass index). ⁵ However, more studies are required to check if kapotasana may help to reduce weight. Therefore, you must consult your dietician to get a proper workout routine. 

4. Benefits of Kapotasana for Muscle Flexibility

A study by Sathiyamoorthy and Karthikeyan in 2018 on college football players showed that a yoga protocol consisting of kapotasana might help to improve muscle flexibility.⁶ However, further studies are required to check if kapotasana can improve muscle flexibility.  

5. Benefits of Kapotasana for Back Pain

A study by Iyer showed that a yoga protocol consisting of kapotasana might help reduce lower back pain. Kapotanasana may help to reduce sciatic discomfort. ⁷ However, further studies are required to check if kapotasana may help to relieve lower back aches. You must consult your doctor if you experience pain in your lower back for a prolonged period. 

6. Benefits of Kapotasana for Reducing Stress

A study by Parmar et al. in 2017 on school students showed that a yoga protocol consisting of kapotasana might help to reduce stress levels.⁸ However, further studies are yet to be done to check if kapotasana may reduce stress levels. You must consult your doctor if your health is being hampered due to stress. 

Yoga practice may help develop the mind and body; however, it is not an alternative to any other medicine. Therefore, you must not rely on or depend on yoga alone to treat any condition. Instead, please consult a qualified doctor who can assess your condition and advise accordingly. Furthermore, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.  

I would highly recommend Kapotasana to those people whose daily life involves lots of sitting or athletes who regularly indulge in sports like cycling or running. These activities might lead to the shortening and tightening of pelvic muscles like the rectus femoris and lliopsoas. Kapotasana might work around these muscles and provide strength to them.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Risks of Kapotasana:

The following risks may be associated with kapotasana: 

• People with knee injuries and recent surgeries shall hold back from doing this pose. 
• People with spinal, abdominal, and hip injuries shall be cautious before doing this pose. 
• People with less flexible and delicate wrists shall be careful before doing kapotasana.² 

With the guidance of a qualified and experienced yoga teacher/yoga expert, we can assess and analyze the risk factors and continue to practice kapotasana with precautions. 

As Kapotanasna involves stretching and strengthening of muscles of the pelvic floor and improves blood circulation, practising Kapotanasana might help in reducing visceral fat.

Dr. Rajeev Singh, BAMS

Conclusion:

Kapotasana is also known as the pigeon pose. In Sanskrit, kapota means pigeon or dove, and asana means posture. This asana is an intermediate to advance form of yoga. Kapotasana may be beneficial in the case of asthma. It may help to improve muscle flexibility. Kapotasana may help to manage weight and stress. It may be good for mental well-being and back pain. 

Further, this asana, along with other yoga postures, may reduce stress in children. People with knee injuries and recent knee surgeries shall be cautious before doing this pose. People with spinal, abdominal, and hip injuries shall be cautious before doing this pose. People with less flexible and delicate wrists shall be careful before doing kapotasana. You must perform kapotasana under the guidance of a trained yoga professional. 

Frequently Asked Questions (FAQs):

References:

1. Douglass L. How did we get here? History of yoga in America, 1800-1970. International Journal of Yoga Therapy. 2007 Jan 1;17(1):35-42. Available from: http://www.yogapsychology.org/PDF/articles/IJYT_2007.pdf 
2. Pandit DP, Vaidya SM. Effect of yoga on pulmonary function tests in patients of bronchial asthma. International Journal. 2013 Jan 1;2(3):58-63. Available from: https://ijpras.com/storage/models/article/2a979O4aEFMYUnvQqe1VIkq2gaTaT4jR9wACFoJ6Lpn17eEVaUXVmeyplzmo/effect-of-yoga-on-pulmonary-function-tests-in-patients-of-bronchial-asthma.pdf 

3. Mehar R, Sanwal N. Effect of Yoga Practice on Mental Health of Elementary Teacher Training Students. Available from: https://pm.sdcollegeambala.ac.in/wp-content/uploads/2021/07/Vol10-32.pdf 

4. Braun TD, Park CL, Gorin AA, Garivaltis H, Noggle JJ, Conboy LA. Group-based yogic weight loss with Ayurveda-inspired components: a pilot investigation of female yoga practitioners and novices. International journal of yoga therapy. 2016;26(1):55-72. Available from: http://www.luxtherapycenter.com/yoga/weight%20loss.pdf 

5. Sathiyamoorthy K, Karthikeyan P. Effects of traditional football training with and without yogic practices on selected physical and performance related variables among college men football players. Available from: https://www.journalofsports.com/pdf/2019/vol4issue1/PartY/4-1-287-944.pdf 

6. IYER DA. Effectiveness of Yoga on Computer Workers Having Low Back Ache. Available from: https://www.ijres.org/papers/Volume-10/Issue-5/Ser-15/1005337341.pdf 

7. PARMAR DD, SHARMA SM, Shashankrathore S. Fatigue in sports: Causes, symptoms, and treatment. International Journal of Behavioral Social and Movement Sciences. 2017 Sep 30;6(3):60-82. Available from: https://ijobsms.org/index.php/ijobsms/article/download/354/288 

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