King Pigeon Pose (Raja Kapotasana)

The King Pigeon Pose is known as the Raja Kapotasana in Sanskrit and is different from the Pigeon Pose a.k.a. Kapotasana. This pose is a super deep backbend and is slightly challenging. The King Pigeon Pose is said to be one of the most effective poses for those women who are trying to conceive.

Health Benefits

Raja Kapotasana flexes the back muscles and stretches the complete body. It flexes the groins and the hips and stretches the chest, neck and shoulder muscles. This pose also flexes the thigh muscles.

The King Pigeon Pose realigns the uterus and stimulates all the abdominal organs. This pose helps the spine align better, thereby improving posture. The lower back muscles get strong and so does the core muscles, if this pose is performed regularly. This pose is also a good stretching pose for the torso.

Getting into Pose

What you need: Room with fresh air (if you’re doing it inside, otherwise do it in open area), and you.

Difficulty Level: Advanced

Initial Position: Kneel on the floor

Drishti or Gaze: Forward

Steps:

1. Kneel with your back straight and your knees slightly less than hip width apart. Let your hips, shoulders, and head be stacked right above your knees. Press downwards against the back of your pelvis, with the help of your hands.
2. As you inhale, tuck your chin to your  chest and tilt your head and shoulders backwards as far as comfortably possible. Do not push your hips forward. Lift up your chest and release your head back.
3. Join your hands together in Anjali Mudra and then as you separate your hands, reach them overhead towards the ground at your back. Bring forth your hips to maintain balance. With palms on the floor, lower your head to the ground.
4. Pressing your palms, lift up your head a little off the ground and open your front groins as much as you can, as you raise your hips. Lift your pelvis, lengthen your spine. Lower your forearms to the floor, as you walk your hands to your feet. Grip your ankles or calves. Draw your elbows close till they are shoulder width apart, and plant them steadily on the ground. Touch your forehead to the floor.
5. Inhale deeply and as you exhale press your shins and forearms against the floor. Extend your tailbone towards the knees and lift your torso in the opposite direction.
6. Stay in this pose for half a minute and repeat.

Rest in Child’s pose if you fee exerted.

Other Variations

• One Legged King Pigeon Pose (Eka Pada Raja Kapotasana)– Intermediate Version- Begin in Downward-Facing Dog Pose. Bring your left knee between your hands, placing your left ankle near your right wrist. Lengthen your left leg at the back such that your kneecap and the top of your foot rest on the floor. Lift up your torso and extend the front of your body. Draw downwards through your front-leg shin and distribute your weight evenly between both your hips. Stretch your front foot. Press down the foot that is at the back. Stay in the pose for one minute. This pose relieves stress and regulates digestion.

Preparatory Poses

• Bow Pose (Dhanurasana)
• Cobra Pose (Bhujangasana)
• Hero Pose (Virasana)
• Bridge Pose (Setu Bandha Sarvanagasana)

Beginners Tips

Beginners can perform this pose as a half back-bend instead of a super deep back-bend or make use of yoga props like straps and belts.

Advanced Poses

• Scorpion Pose (Vrischikasana)
• Plow Pose (Halasana)

Important Notes

Do not perform this pose if you have:

• Insomnia
• Frequent Migraines
• Hypertension
• Serious Back or hip injury