Kapotasana (Pigeon Pose)
Learned: Asana Lab
See Manual Pages: 87, A-114 (Eka Pada Raja), A-114 (Raja), A-115 (Sleeping), A-118 (Eka Pada Raja)
Where this can show up in class: Peak Pada, Afterward
This pose can be done in the following orientations: Prone.
This pose contains the following overall actions: Forward Fold.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | |||
| Back/Second Leg | X | X | |||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Crown (if upright) Spine (if upright) |
Pelvis Legs |
Spine (if forward) Crown (if forward) Back leg |
Front leg (squeeze heel in) |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Eka Pada Raja Kapotasana (King Pigeon): arms reach overhead for quad catch Kapotasana w/ forward fold (Sleeping Pigeon) Supine Kapotasana Supine Galavasana Prep / Eka Pada Galavasana Prep 90/90 w/ forward fold/lean |
Utthan Pristhasana Galavasana Prep / Eka Pada Galavasana Prep Supine Kapotasana Galavasana / Eka Pada Galavasana Upavistha Galavasana Prep / Upavistha Eka Pada Galavasana Prep Sucirandhrasana (for Supine version) |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Spinal extension (if upright) |
Front leg adductors Back leg hip flexors |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Sitting off to side or w/ hips up on heel | Bring bent knee to same wrist, walk ankle towards other wrist as much as makes sense |
| Dumping into front knee; Front foot pointed | Dorsiflex front ankle |
| Back leg splaying towards long edge of mat | Pull back in straight; Cue samana vayu |
| Back foot sickling in | Keep back foot straight |