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Pigeon Yoga Posture- Kapotasana
pronounced (Cop-poh-TAHS-anna)

How to do the Pigeon Yoga Posture:
1. Begin in the “table position” with your arms under your shoulders and your knees beneath your hips.
2. Cross your left leg so the soul of your foot is against your right knee. Slowly lengthen your right leg straight behind you.
3. Align your hips by moving your chest slightly to the left and then lower your chest onto your left leg.
4. Align your shoulders beneath your elbows.
5. Place your elbows in front of your left knee. Extend your arms on the floor. Feel the stretch in your hip as you breathe deeply.
6. Place your hands beneath your shoulder and press into the floor. Lift your upper torso and raise your chest (think of a puffed-out pigeon chest) while keeping your shoulders down and away from the side of your head. You are not in the pigeon yoga pose.
7. Hold for three to five breaths.
8. Release this yoga posture by moving onto your right knee of shinbone. Uncross your left leg, straighten and shake it, then repeat on the other side.

Pigeon Yoga Pose Benefits:
This yoga posture is essentially a wonderful stretch for your hips. The pigeon yoga pose opens your hips and chest, helps align the pelvis, and stretches the thighs, hip flexors, and hip rotators while increasing circulation to the pelvic floor.

Pigeon Yoga Pose Modifications for Beginners
If the initial stretch hurts, place a pillow under your left hip. Move it to beneath your right hip when you switch sides.

Pigeon Yoga Pose Modifications for the Advanced Yogi Practitioner
A progression of this yoga posture is called the king pigeon pose. (It is truly only for the advanced student.) To attempt this advanced pigeon yoga pose, try the following:
1. From the pigeon yoga pose, rest your right hand on your right knee and bend your left knee.
2. With your left hand, grab the toes of your left foot.
3. Point your left elbow up toward the ceiling so that your toes point straight up and your fingers point straight down.
4. While arching your head back, reach your right hand back and grab your left toes.
5. Pull your toes toward the top of your head.
6. Hold for three to five breaths.
7. Release your feet, tuck your toes under and go into the downward dog pose.

Pigeon Yoga Pose Variations
To challenge your stability, brings your arms, palms together, over your head.

Cautions When Practicing the Pigeon Yoga Pose
This yoga posture will be difficult for those with knee or hip injuries.