The word yoga means to join or unite. Connecting with the self or the divine spirit or your soul. There are eight different parts of yoga which include yama, niyama, asana, pranayama, pratyahara, dharana, dhyana and samadhi. When you practice all of these, it helps you achieve enlightenment. Yoga asanas and pranayama can help cure many health conditions and manage their symptoms.

There are many yoga postures and each one has its own benefits. One of them is Kapotasana (Cow Pose).It is also known as ‘. Pigeon PoseThis asana helps to strengthen the back, reduce back pain and also benefits the heart. The name Kapotasana is derived from the Sanskrit words ‘kapota’ which means ‘pigeon’ or ‘dove’ and ‘asana’ which means ‘posture’. When you complete this pose, your body resembles the image of a pigeon and hence it is known as the pigeon pose. This asana is known to have many health benefits.

But first, let us see how to do this asana correctly.

• Sit on your hands and knees in a tabletop position with your hands shoulder-width apart and your knees hip-width apart.
• Extend your right knee forward and place it behind your right hand, making sure your right shin and right buttock are resting on the mat.
• Then, bend the right knee, place the upper part of the left knee, thigh and ankle on the ground and extend the left leg backward. Make sure your left foot is facing upward.
• Then, lower your pelvis until your right heel is close to your left hip bone.
• Breathe in and place your palms on the floor, extend your spine, broaden your shoulders and chest, and lift your sternum off the floor.
• Take a deep breath and then exhale as you bend forward and cross your right leg over your torso to come into a comfortable pigeon pose.
• Remain in this posture while taking deep breaths 3-5 times.
• Then, as you straighten your left leg, breathe in, release the left leg, and exhale.
• Step your left leg forward and return to a tabletop position.

health benefits of kapotasana

Increases flexibility in the spine

This asana helps to deeply stretch the spine, thereby increasing flexibility in the vertebrae. Backbends also help to open the chest and shoulders which can ultimately help to reduce tension in the upper body and improve your posture over time.

strengthen the back muscles

When you hold this pose, it activates your back muscles that help support the spine. When you strengthen these muscles, it helps reduce back pain and improve overall balance and stability.

opens the hips

This asana stretches the hip flexors and psoas muscles that usually become tight from prolonged sitting. Regular practice of Kapotasana can help relieve tension in the hips, thereby improving mobility and reducing the risk of lower back problems.

Improves lung capacity

This pose helps open up the chest and lungs which helps with breathing. Expanding your lungs helps increase your lung capacity, improve your oxygen intake and improve your respiratory function which can be beneficial.

Benefits the digestive organs

This pose puts pressure on the abdominal organs including the stomach, liver, and intestines. This stimulation helps improve digestion, aid in detoxification, and reduce common digestive problems like bloating and constipation.

Improves your focus

This posture requires concentration and focus, which calms the mind and reduces stress. It also helps with mindfulness by helping practitioners focus on their breath and body alignment.

Balances the flow of energy

Kapotasana helps activate the heart chakra (anahata) and throat chakra (vishudha). By opening these energy centers, this asana helps balance your emotions and enhance self-expression, helping to enhance your overall emotional well-being.

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