A great source for Yoga Postures by Mark Giubarelli.
Raja Kapotasana Variation
Translation: King Pigeon Pose
Enter the Supported Pigeon Pose before raising the arms up over the head.
From a simple push up position bring one knee forward, down and out to the edge of the mat. Slowly lower the pelvis until the back of the leg touches the mat. This may not be possible if the hip is not flexible. If this is the case slowly enter allowing the knee muscles and hip muscles to gently resist. 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 and allow the hips to open and settle then raise the hands over the top of the head.
Looking up stretches the neck and chest a little more. There are negative aspects in bringing the head back. It cuts the circulation off a little so that the mind receives less fresh oxygen and nutrients. Be aware of this when the head is tilted back and create a little space there for the elements of water and air to flow.
This is a hip stretch but can also stretch the muscles of the knee in the leading leg. The lower back is also stretched.
If you have knee injuries such as damage to the meniscus, ligaments of tendons then lift the hip of the leg that is behind you slightly.
Without a flexible back raising the hands above the head may compress the discs in the lower back. To prevent this you can involve the abdominal muscles.
Vinyasa Yoga postures to transition from and to:
Adho Muka Kapotasana Ardha Chandrasana Anjaneyasana Ardha Padmasana Adho Mukha Svanasana Eka Pada Adho Muka Svanasana Janu Sirsasana Parivrtta Janu Sirsasana Parivrtta Parighasana Cat Flow, Adho Mukha Dandasana Parsva Dandasana Chaturanga Dandasana Astangasana Salabhasana Bhujangasana Upavistha Parivrttasana Salamba Kapotasana Ardha Kapotasana Hanumanasana Navasana
Yoga Teacher Tips
A wonderful resting pose after a hard standing sequence of standing posture or Sun Salutations.
“When lines of force feel straight they usually are. In this pose there is a straight line through the arms all the way up to the toes of the raised leg.”