The following instructions and techniques are from Iyengar, Chakra Yoga, and Yin Yoga styles.
Benefits and Effects of The Pose
Kapotasana opens the pelvic region and releases the sacrum. This is stimulating for the first and second chakra, whcih rule the earth element and the water element in the body respectively. Depending on the variation, pigeon pose deeply stretches the hip, lower back, knee, hip flexor, and quadricep.
The Classic Pose
Generally, Kapotasana is approached from downward-facing dog pose. The pose can also be approached from Vajrasana, lightning bolt pose, or from a high lunge position. The instructions below should be repeated on both sides of the body.
If approached from downward-facing dog, come into pigeon by swinging the right leg forward, bringing the knee behind the right hand and letting the foot fall where it wants to naturally. Walk the extended leg back as much as possible and let the hips descend to the mat.
Come up onto the finger tips, hands shoulder-width apart, and roll the shoulder blades together and down the back. Let the heart shine forward and gaze up through the third eye at the forehead. The hands can also be placed on top of the knee and foot of the front leg. Flex the right foot to protect the knee.
If the body is in proper alignment, the shoulders, hips, knees, and the heel and toes of the back foot will be parallel to the midline of the body and facing forward. In this variation, pigeon pose is a deep back bend. This effect can be deepened by moving the hands back beside the hips and arching back further. One may also bring the hands behind the back, rolling the shoulder blades together and clasping the palms together.
Deepening the back bend also brings more weight over the hips, increasing the stretch here as well as in the hip flexor of the extended back leg.
Conversely, if the back bend is too intense, walk the hands forward and flatten the back so that the torso is at a 45-degree angle with the floor and the focus is directed out of the crown of the head, rather than the third eye. One may even come down onto the elbows, forearms parallel on the mat, palms down and fingers wide.
If approaching this pose from Vajrasana, lean forward, bringing the hands onto the mat and shifting the weight onto the right hip. Extend the left leg back and let the hips descend as the hands root into the mat and the heart rises up, arching the back. Wiggle the hips gently to loosen the pelvic area. This approach to the pose usually results in a more acute angle of the bent leg, reducing the stretch in the hip and knee of that leg.
For a deeper hip stretch, come into pigeon from a high lunge, right foot in between the hands, which are on the mat, slightly wider than shoulder-width apart. Walk the right foot over to the left hand and let the knee fall to the right. Come onto the top of the left foot and walk the left leg back until the pelvis descends to the mat. If the stretch through the hip of the right leg and hip flexor of the left leg is too intense, decrease the angle of the right leg by bringing the foot in closer to the pelvis.
Props and Variations
Some students may need to sit in this pose with a block or rolled blanket under the hip of the bent leg in order to level hips and achieve proper alignment.
One may also take a more passive approach to the pose by transitioning quickly through classic pigeon pose and then walking the hands forward to stretch the body over the front leg. The forehead may rest of the floor or on the hands if it is more comfortable. This variation is called easy pigeon or sleeping pigeon and is similar to the sleeping swan pose in Yin Yoga.
There should be no active muscular engagement in this variation. One may rest in this pose for several minutes, provided there is no pain in the knee and the mental focusremains in the pelvic and hip areas where the stretch is felt. If there is pain in the knee, pull the foot in closer to the body or place a blanket under the knee. One may also lay over a bolster in this pose to ease the stretch in the hips, round the back, and deepen into the restful nature of the pose.
At the other end of the spectrum, very flexible students who can achieve the classic pose with ease and proper alignment, may wish to make the pose more active. Several variations deepen the stretch through the back and hip flexor as well as the quadricep of the extended leg.
With the right leg bent in front of you and the left leg extended behind, try bending the left leg and taking hold of the left ankle or top of the foot with the left hand. If possible, bring both hands on to the left foot/ankle. The shoulderblades roll together in this variation and the heart shines brightly forward. The lower abdominals should be engaged to protect the lower back in this intense back bend.
A similar variation is to hook the left foot in the left elbow and bring the right hand over head to clasp the left hand. In addition to the deep stretch of the left hip flexor and quadricep, the right side of the torso is stretched and the chest is opened. It is also a beautiful and graceful pose.
After any variation of pigeon, counter the pose briefly with downward-facing dog, child's pose, or a few reclined easy twists.
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