Yoga posture - Ardha Kapotasana
Translation: Half Pigeon
Both of these variations of the Pigeon Pose have elements of Bhekasana
the Frog pose. In one the upper body is sideways and in the other the
chest faces forward. Doing this pose will allow you to eventually perform
Vamadevasana a very old pose named after a god of destruction.
Bend the back leg and place the hand over the toes or foot to help
lever the lower leg down. Push down on the foot
to stretch the Quadriceps.
For an easier version of this pose place the arm down on the mat
instead of forward or up. Raising an arm up will allow the chest to align
forward.
Benefits
They stretch the hip, knees and quadriceps.
Risks
The meniscus of the knee is very vulnerable. If the knee and hip are
not flexible keep the hand on the mat supporting the knee joint and
reducing the pressure. You want to avoid sudden motions when the weight
and force fall on the knee because this is a vulnerable time. Haste will
get you in trouble. This is quite often done by students. Be aware of the
necessity to enter all yoga postures slowly and with grace. Especially one
that twists and bends a joint simultaneously.
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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