Yoga Pose Cards
Yoga Pose Cards Print out and use for sequence design or for training purposes.
Yoga posture - Kapotasana
Translation: Pigeon Pose
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.