Advantages of Kapotasana and The best way to Do it By Dr. Himani Bisht

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Introduction:

Within the 1800s, yoga made its approach from India to the Western a part of the world. Charles Wilkins translated the Hindu textual content Bhagvat Geeta, which mentions yoga (asanas) in his e book. Yoga gurus like Swami Satchidananda and the Maharishi influenced pop stars from Carol King to the Beatles. Yoga originated within the Indian subcontinent, consisting of assorted methods to enhance bodily and psychological readability. Yoga consists of asanas (bodily postures), pranayamas (respiratory methods), focus methods, chanting, moral disciplines, and meditation. Within the final 25 years, there was quite a few analysis to verify the well being advantages of yoga.¹ Allow us to look via among the well being advantages of a posture kapotasana or pigeon pose advantages.

What’s Kapotasana?

Kapotasana is also referred to 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 physique to meditate extra simply. This asana is an intermediate to advance type of yoga. Reclines cradle, seated cradle, seated ahead bend, and butterfly pose are some preparatory poses for kapotasana. Pigeon pose or pigeon stretch can have 4 variations pigeon pose, resting pigeon pose, one-legged king pigeon pose, and king pigeon pose.²

The best way to Do it?

You are able to do the kapotasana pose within the following approach:

Earlier than doing kapotasana, do some stretches and loosen up.
Begin with a tabletop place in your fingers and knees. Hold your fingers shoulder-width aside and your knees hip-width aside.
The suitable shinbone and proper buttock are positioned on the mat by shifting the precise knee ahead and positioning it behind the precise hand.
Bent the precise knee, the highest of the left knee, thigh, and ankle resting on the bottom, and lengthen the left leg behind you. Your left foot must be pointed upward.
Gently decrease your pelvis until your proper heel is near your left hip bone.
As you are taking a breath in, place your palms on the bottom, stretch your backbone, widen your shoulders and chest, and elevate your sternum off the ground.
Take a deep breath in, and as you exhale, fold ahead, crossing your proper leg together with your torso to enter a resting pigeon pose.
Proceed taking 3-5 deep breaths whereas holding the pose.
As you straighten the left leg, inhale, let go of the left foot and exhale.
With the left leg in entrance, return to the tabletop place.²

Do You Know?

A number of the attention-grabbing information about kapotasana are:

Kapota was a fantastic knowledgeable whose yogic accomplishments are documented in scriptures just like the Mahabharata. The Kalika Purana is the precise title of kapotasana. Nevertheless, most individuals consider it as merely a bird-shaped asana. He was known as the son of Garuda, the highly effective fowl Lord Vishnu used as a car.
Kapotasana is among the 84 traditional asanas.

Advantages of Kapotasana:

A number of the potential advantages of kapotasana are as follows:

Advantages of Kapotasana for Bronchial asthma:

A examine by Pandit and Vaidya in 2013 confirmed {that a} yoga protocol consisting of kapotasana could be useful within the case of bronchial asthma. Kapotasana could enhance oxygen supply and mobile respiration and improve the energy of lung muscle mass.³ Nevertheless, additional research are required to verify if kapotasana could also be useful within the case of bronchial asthma. Nevertheless, you need to seek the advice of your physician in the event you suspect bronchial asthma.

Advantages of Kapotasana for Enhancing Psychological Well being:

A examine by Mehar and Navdeep in 2019 confirmed {that a} yoga protocol consisting of kapotasana would possibly assist to enhance psychological well being. Yoga typically encourages folks to have an open coronary heart. Kapotasana could develop the chest. This results in the lesser judgment of oneself and offers a relaxed lifestyle and higher acceptance of oneself.⁴ Nevertheless, extra research are required to verify if kapotasana might help to enhance psychological well being. You need to seek the advice of your physician in the event you really feel your psychological well being is hampered.

Advantages of Kapotasana for Weight Administration:

A examine by Braun et al. in 2016 confirmed {that a} yoga protocol consisting of kapotasana would possibly assist to handle weight. The results of the examine steered that performing completely different asanas together with kapotasana could cut back physique weight and BMI (physique mass index). ⁵ Nevertheless, extra research are required to verify if kapotasana could assist to scale back weight. Subsequently, you need to seek the advice of your dietician to get a correct exercise routine.

Advantages of Kapotasana for Muscle Flexibility:

A examine by Sathiyamoorthy and Karthikeyan in 2018 on school soccer gamers confirmed {that a} yoga protocol consisting of kapotasana would possibly assist to enhance muscle flexibility.⁶ Nevertheless, additional research are required to verify if kapotasana can enhance muscle flexibility.

Advantages of Kapotasana for Again Ache:

A examine by Iyer confirmed {that a} yoga protocol consisting of kapotasana would possibly assist cut back decrease again ache. Kapotanasana could assist to scale back sciatic discomfort.⁷ Nevertheless, additional research are required to verify if kapotasana could assist to alleviate decrease again aches. You need to seek the advice of your physician in the event you expertise ache in your decrease again for a chronic interval.

Advantages of Kapotasana for Decreasing Stress:

A examine by Parmar et al. in 2017 on faculty college students confirmed {that a} yoga protocol consisting of kapotasana would possibly assist to scale back stress ranges.⁸ Nevertheless, additional research are but to be accomplished to verify if kapotasana could cut back stress ranges. You need to seek the advice of your physician in case your well being is being hampered as a result of stress.

Yoga follow could assist develop the thoughts and physique; nevertheless, it isn’t an alternative choice to some other drugs. Subsequently, you need to not depend on or depend upon yoga alone to deal with any situation. As an alternative, please seek the advice of a certified physician who can assess your situation and advise accordingly. Moreover, it’s essential to follow and be taught yoga underneath the supervision of a educated yoga trainer to keep away from any accidents.

Dangers of Kapotasana

The next dangers could also be related to kapotasana:

Individuals with knee accidents and up to date surgical procedures shall maintain again from doing this pose.
Individuals with spinal, belly, and hip accidents shall be cautious earlier than doing this pose.
Individuals with much less versatile and delicate wrists shall watch out earlier than doing kapotasana.²

With the steering of a certified and skilled yoga trainer/yoga knowledgeable, we will assess and analyze the danger elements and proceed to follow kapotasana with precautions.

Conclusion

Kapotasana is also referred to as the pigeon pose. In Sanskrit, kapota means pigeon or dove, and asana means posture. This asana is an intermediate to advance type of yoga. Kapotasana could also be useful within the case of bronchial asthma. It might assist to enhance muscle flexibility. Kapotasana could assist to handle weight and stress. It might be good for psychological well-being and again ache.

Additional, this asana, together with different yoga postures, could cut back stress in kids. Individuals with knee accidents and up to date knee surgical procedures shall be cautious earlier than doing this pose. Individuals with spinal, belly, and hip accidents shall be cautious earlier than doing this pose. Individuals with much less versatile and delicate wrists shall watch out earlier than doing kapotasana. You need to carry out kapotasana underneath the steering of a educated yoga skilled.

Incessantly Requested Questions

1) What are kapotasana advantages?

There are a number of advantages to performing pigeon pose yoga frequently. Kapotasana could also be useful within the case of bronchial asthma. It might assist to enhance muscle flexibility. Kapotasana could assist to handle weight and stress. It might be good for psychological well-being and again ache. Nevertheless, you need to seek the advice of your physician when you’ve got any of the talked about situations as an alternative of self-medicating. ^3-8

2) What are the variations of kapotasana yoga?

Pigeon pose can have 4 variations pigeon pose, resting pigeon pose, one-legged king pigeon pose, and king pigeon pose.²

3) What are kapotasana preparatory poses?

Reclines cradle, seated cradle, seated ahead bend, Cat and Cow pose, and butterfly pose are the preparatory poses for kapotasana.²

4) What are the dangers related to kapotasana?

Individuals with knee accidents and up to date knee surgical procedures shall be cautious earlier than doing this pose. Individuals with spinal, belly, and hip accidents shall be cautious earlier than doing this pose. Individuals with much less versatile and delicate wrists shall watch out earlier than doing kapotasana.² You need to carry out kapotasana underneath the steering of a educated yoga skilled.

5) What are the advantages of kapotasana on psychological well-being?

Yoga typically encourages folks to have an open coronary heart. Kapotasana could develop the chest. This results in lesser judgment of oneself, a relaxed lifestyle, and higher acceptance of oneself.⁴ Nevertheless, you need to seek the advice of your physician in case your psychological well being is hampered.

Disclaimer: The information accessible on this web site is supplied for instructional causes and isn’t meant to switch skilled medical care. The reader ought to converse with their physician to see whether or not the knowledge fits their situations as a result of everybody has various wants.

References:

Douglass L. How did we get right here? Historical past of yoga in America, 1800-1970. Worldwide Journal of Yoga Remedy. 2007 Jan 1;17(1):35-42. Accessible from: http://www.yogapsychology.org/PDF/articles/IJYT_2007.pdf

Pigeon Pose (kapotasana) [Internet]. Artwork Of Dwelling (United States). The Artwork of Dwelling; 2022 [cited 2022Dec26]. Accessible from: https://www.artofliving.org/us-en/yoga/poses/pigeon-pose

Pandit DP, Vaidya SM. Impact of yoga on pulmonary perform assessments in sufferers of bronchial bronchial asthma. Worldwide Journal. 2013 Jan 1;2(3):58-63. Accessible from: https://ijpras.com/storage/fashions/article/2a979O4aEFMYUnvQqe1VIkq2gaTaT4jR9wACFoJ6Lpn17eEVaUXVmeyplzmo/effect-of-yoga-on-pulmonary-function-tests-in-patients-of-bronchial-asthma.pdf

Mehar R, Sanwal N. Impact of Yoga Observe on Psychological Well being of Elementary Instructor Coaching College students. Accessible from: https://pm.sdcollegeambala.ac.in/wp-content/uploads/2021/07/Vol10-32.pdf

Braun TD, Park CL, Gorin AA, Garivaltis H, Noggle JJ, Conboy LA. Group-based yogic weight reduction with Ayurveda-inspired parts: a pilot investigation of feminine yoga practitioners and novices. Worldwide journal of yoga remedy. 2016;26(1):55-72. Accessible from: http://www.luxtherapycenter.com/yoga/weightpercent20loss.pdf

Sathiyamoorthy Okay, Karthikeyan P. Results of conventional soccer coaching with and with out yogic practices on chosen bodily and efficiency associated variables amongst school males soccer gamers. Accessible from: https://www.journalofsports.com/pdf/2019/vol4issue1/PartY/4-1-287-944.pdf

IYER DA. Effectiveness of Yoga on Laptop Employees Having Low Again Ache. Accessible from: https://www.ijres.org/papers/Quantity-10/Difficulty-5/Ser-15/1005337341.pdf

PARMAR DD, SHARMA SM, Shashankrathore S. Fatigue in sports activities: Causes, signs, and therapy. Worldwide Journal of Behavioral Social and Motion Sciences. 2017 Sep 30;6(3):60-82. Accessible from: https://ijobsms.org/index.php/ijobsms/article/obtain/354/288