Yoga posture - Salamba Kapotasana
Translation: Supported Pigeon Pose
This pose can be entered from a number of different postures. In Lotus
or half Lotus one leg can simply be taken behind the body. From Downward Dog
or One leg Downward Dog the knee can simply be placed on the mat. From the
Cat Tilt or Child pose take one knee forward.
Bring one knee forward and to the edge of the mat. Take the foot of the
bent leg forward to stretch the knee also. Stretch the other leg back. Lengthen
through the inside of the leg all the way to the big toe.
Place the hands on the mat in front of the leading leg for an easier
pose. Place the hands under the hips for a slightly harder pose. (You can
place the finger tips on the mat for a better stretch around the shoulders).
Whatever you decide to do the force of this arm pressure will reduce the pressure
on the hip. This may be done for relief or for balance.
The hands can be stretched above the head or you can use them if you decide
to bend the back leg and hold it in the advanced version of this pose which
id called Raja Kapotasana.
See a flow with Pigeon pose for your Home yoga practice.
Benefits
This is a hip stretch but can also stretch the muscles of the knee in the
leading leg. The lower back is also stretched. The major muscle that is stretched
here is the glutues maximus but other muscles are also stretched such as the
glutues minimus, piriformis, the orbturator internus with is part of the pelvic
mat, the superior gemellus, inferior gemellus and the gluteus minimus. The
quadratus femoris a big muscle that is behind the hip and femur is also stretched.
Knee muscle really
prevent the stretch from deepening. These are the popliteus which wraps around
the tibia and inserts in the femur at the inner part of the end of the bone.
Close the that on the outside of the knee is the arcuate popliteal ligament
and the lateral collateral ligament of the knee and the medial collateral
ligement. These bind the Fibula and
femur together at the outer part of the knee joint. These are also stretched
along with the knees internal ligaments.
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