Rājakapotāsan is an advanced yoga poses derived from the Sanskrit words- Raja (king), Kapot (pigeon) and asana (posture). This pose is performed in a seated position. This pose translates to ‘One –Legged King Pigeon’. In this pose the back is bent and the chest puffs up resembling the stance of a pigeon. This variation of a super deep backbend requires flexibility of the hips, back and shoulders.
The pigeon pose has many health benefits. It physically enables you to stretch the hip flexors, open the gluteus minimus and maximus, relaxes the piriformis and psoas muscles. It internally stimulates the abdominal organs and aids in the process of digestion.
Powers Of Pigeon
Physical Powers
Pigeons are beautiful and peace-loving birds with delicate feathers and are found across all the continents. Pigeons symbolize love, peace, harmony, freedom, prosperity, sacrifice and are often associated with concepts of femininity and motherhood.
Pigeons are gentle and plum-animals with small bills. They usually bob their heads when they walk. They have long wings, and are one of the most resilient species and can adapt to any condition and environment on the planet. They can also get used to any kind of food as they live near people and they feed off whatever people give them.
Pigeons are monogamous, that is they mate for life. They take around 18-19 days to hatch the eggs, and both the parents incubate eggs day and night. A pigeon can fly at 6000 feet and beyond and at an average speed of 77.6mph. The average lifespan of a pigeon is 3 to 5 years in the wild.
Mental Powers
Pigeons are one of the most intelligent birds on the planet. They can easily take up tasks that were considered possible to be done only by primates and humans. It was also found that pigeons could pass the mirror test and is able to recognize its refection in the mirror. Pigeons can also identify all the 26 letters of the English language and can also conceptualize it. They are one of only six species and the only non-mammal to have this ability. Pigeons are also emotional and devoted creatures and they get easily attached to humans similar to dogs. They are also kept as pets as they have the ability to recognize their owners and they fly back to wherever their owner stays. They can also differentiate between other specimens of the same species. Pigeons have the ability to learn complex actions and response sequences and then make responses accordingly.
Pigeons’ visual functions have been compared to men, as they have the potential to differentiate between photographs and painting. When they are coaxed and offered food, they could also differentiate between two people in a painting. Pigeons take great care of their young ones and protect them until they can fly on their own. Both parents feed their young ones with special “pigeon milk” which is called “crop milk’ produced by the parents to feed it to the squabs (young pigeons).
Psychic Powers
One unique characteristic of a pigeon is their homing instinct that is the special ability to navigate. These birds possess a group of neurons that help them process changes in the direction, intensity, and polarity of magnetic fields around. According to science, pigeons sense the Earth’s magnetic field to help them determine their directional heading and altitude. Some scientists have pointed out that it is due to their heightened sense of hearing through their inner ear that they are able to navigate and help them determine directions easily. Pigeons and doves have great significance in various cultures, religions, and regions.
How To Do The Asana
Overview & Steps
- Start off on your four limbs; make sure that your knees are placed right under your hips and your hands a little ahead of your shoulders.
- Now, gently slide your right knee forward, such that it is just behind your right wrist. While you do this, place the right shin under your torso, and bring your right foot in front of your left knee. The outsides of your right shin must rest on the floor.
- Slowly, slide your left leg to the back. Straighten your knee, and drop the front of your thighs to the floor. Lower the outsides of your right buttocks on the floor. Place your right heels in front of your left hip.
- You can angle your right knee towards the right, such that it is outside the line of the hip.
- Your left leg should extend itself straight out of the hip. Make sure it is not angled to the left. Rotate it inwards in such a way that that midline is pressed against the floor. Take a deep breath, and as you exhale, bend your left leg at the knees. Then, push your torso back and stretch as much as you can so that your head touches your foot.
- Lift your arms up, gently folding them at your elbows. Use your hands to bring your foot towards your head.
- Maintain the upright position of your pelvis. Push it down. Then, lift the lower rims of your rib cage against the pressure of the thrust. To lift up your chest, push the top of your sternum straight up and towards the ceiling.
- Stay in this position for at least a minute. Bring your hands back to the floor and drop your left knee down. Gently slide the left knee forward. Exhale and come up to the Adho Mukha Svanasana. Take a few breaths. Then, come back on your fours and breathe. As you exhale, do the asana with your left leg forward and right leg at the back.
Safety & Precaution To Prevent Injuries
- The further forward your front heel is the deeper and more intense the pose will be. You might need to bend your front knee deeply. Over time, with practice and patience, you will be able to bring your shin more parallel to the front edge of the mat.
- Keep your front foot flexed to help protect your knee.
- Use the strength of your legs to help lift your spine. Actively use your legs in this pose will help to prevent compression in your lower back.
- Keep your spine actively lifting and extending throughout the pose.
- Listen to your body and practice within your limits. Never force the back bend as it may create a back pain if the positioning is not accurate. Be patient and practice often.
Anatomy Of Rājakapotāsan
One of the best ways to open the hips and prepare for Pigeon is through a supine modification called Eye of the Needle (sometimes called Dead Pigeon). You need to maintain the alignment to bring your knees bent and your things parallel and hip distance apart. Actively flax your front feet which will line up with your kneecap rather than curving into a sickle shape that can end up stressing the ligaments of the ankle and knee. Slowly pull your right knee in, towards your chest, thread your left arm through the triangle between your legs and clasp your hands around the back of your right leg. If you can hold in front of your shin without lifting your shoulders off the floor or rounding the upper back, do so; otherwise, keep your hands clasped around your hamstring or use a strap. Draw your right leg in towards you and simultaneously press your left knee away from you. This combination of actions provides ample sensation to your body and mind.
Preparatory And Follow Up Poses
Preparatory Asana –
- Mayurasana (Peacock Pose)
Follow Up Asana –
- Chakrasana
- Ardha Matsyendrasana
- Sarvangasana
Key Alignment Of Asana
Importance Of Breathing In Rājakapotāsan
While performing the Rājakapotāsan the muscles get stretched which enables you to perform a better position releasing all your tension and stress which was slowly building up in the hips and creating tightness. While performing this position, breathing is important, as you require the supple flexibility for opening up the hip joint and lengthens the hip flexor. Intense breath in and breathe out releases a motion of relaxation on your stretched thighs, glutes and piriformis muscles as well. Following this process intensely helps stimulate the internal organs, enhances your flexibility and even improves your posture, alignment and overall suppleness. Considering the amount of energy required to maintain this pose and the minimal amount of breathing it permits due to the nature of the pose. Breathing in Rājakapotāsan lessens your sciatic pain. While entering into this pose, relax and take a deep breath. Continue the posture and let the breath flow in and out consciously.
Process Of Meditation In Rājakapotāsan
(Sthiram Sukham Asanam)
The challenging nature of Rājakapotāsan can push many yogis out of their comfort zone. The position can feel unnatural and unstable at first, but this makes its spiritual and physical benefits all the more rewarding. Meditation in this pose is absolutely calming and has immense health benefits. Like all pigeon poses, meditation in Rājakapotāsan can help you to counteract the effects of a sedentary lifestyle by opening the hips and groin and reversing some of the spinal effects of sitting all day, thus improving posture. This asana also activates the svadisthana (spleen or sacral) chakra which increases the practitioner’s feelings of passion, creativity, confidence and self-acceptance. With meditation they start visualizing themselves to be a pigeon and it intensifies a lot of power in it. The feeling of balancing the body and maintaining this posture is an immensely satisfying experience that allows the yoga practitioner to enter into a state of meditation and contemplation.
Benefits Of Pigeon Pose
Physical Benefits
- The posture of Rājakapotāsan stretches the entire lower body.
- It improves digestion by massaging the abdominal organs.
- It mainly improves the flexibility in the hip area and opens up the hips.
- It also increases the vitality and preserves youthfulness.
- It helps the urinary and reproductive systems to function in a proper way.
- It opens up the chest and strengthens the groin and helps counteract the effects of a sedentary lifestyle.
- The pose helps improve body posture.
- It cures back problems, especially, the sciatica and makes the back and the shoulders stronger.
Psychological Benefits
- The pose stretches the whole body that helps you to relieve stress and anxiety.
- This pose opens up the hips releasing negative feelings and undesirable energy stored in the system.
- It improves mental focus and attentiveness.
Mystical Benefits
- This pose helps one in discovering their true self and their purpose in life.
- It helps to regain self-confidence and makes the person stay composed and calm in any kind of situation.
Spiritual Benefits
Rājakapotāsan helps in balancing the Swadhisthana or the sacral chakra. It is the second chakra located at the lower abdomen just below the tailbone.
The sacral chakra is associated with the emotional body, more confident, creativity, self- satisfied and sensuality.
Contraindications
- If you are suffering from an ankle injury, knee injury or joint problems, avoid the Rājakapotāsan pose.
- Pregnant women and people with tight thighs should refrain from doing this pose.
- If you are a beginner, it is recommended to practice this pose under the supervision of an expert.
Conclusion
Start the spiritual Journey of Rājakapotāsana, seamlessly transitioning from Asana to Meditation. Incorporating this pose into your practice can lead to significant improvements in overall well-being. For those interested in deepening their yoga journey, consider enrolling in a yoga teacher training program. Rishikul Yogshala in Rishikesh offers comprehensive courses like the 100 Hour Yoga Teacher Training In Rishikesh, 200 Hour Yoga Teacher Training In Rishikesh, 300 Hour Yoga Teacher Training In Rishikesh, and 500 Hour Yoga Teacher Training Rishikesh. These programs are designed to help you master your practice and share the transformative power of yoga with others.