Rajakapotasana, also known as King Pigeon Pose, is a popular yoga asana that provides a deep stretch to the hips, groin, and lower back. This asana is said to resemble the graceful posture of a pigeon, hence the name. It is a more advanced yoga pose that requires flexibility and strength, but it can be modified for practitioners of all levels. The Sanskrit slok related to Rajakapotasana is “Raja” which means king and “kapota” which means pigeon, hence it translates to King Pigeon Pose.
Steps to perform Rajakapotasana:
1. Begin in a tabletop position with your hands and knees on the mat.
2. Slide your right knee forward towards your right wrist, placing your right ankle near your left wrist.
3. Stretch your left leg back, keeping your hips square to the front of the mat.
4. Slowly lower your torso over your right leg, keeping your spine straight and chest lifted.
5. If comfortable, you can extend your arms forward or reach back to hold onto your left foot with your left hand.
6. Hold the pose for 5-10 breaths, then release and switch to the other side.
Benefits of Rajakapotasana:
1. Stretches the hip flexors, groins, and psoas muscles.
2. Opens the chest and shoulders, improving posture and breathing.
3. Stimulates the abdominal organs and helps with digestion.
4. Relieves tension in the lower back and helps to alleviate sciatica pain.
5. Improves flexibility and mobility in the hips and pelvic region.
Precautions for Rajakapotasana:
1. Avoid this pose if you have a recent knee, hip, or lower back injury.
2. If you have tight hips, use props such as a block or blanket under your hips for support.
3. Do not force the stretch, and always listen to your body’s limits.
Incorporating Rajakapotasana into your yoga practice can provide numerous benefits for both the body and mind. It is a powerful pose that can help release emotional tension and promote a sense of balance and calm. With consistent practice and proper alignment, this asana can lead to improved flexibility and overall well-being. Remember to approach this pose with mindfulness and patience, and always seek guidance from a certified yoga instructor if you are new to this practice.
Neelam Mishra is an inspiring woman who has dedicated her life to serving her community and country through education, social work, and yoga. With an impressive educational background and a heart for service, she has become a prominent figure in Basti, Uttar Pradesh, India.
Early Life and Education
- Background: Born and raised in Uttar Pradesh, Neelam Mishra developed an early interest in biology and sociology, which laid the foundation for her diverse educational pursuits.
- Academic Achievements:
- B.Sc. in Biology: Mishra’s journey began with a Bachelor of Science in Biology, where she gained a deep understanding of the natural sciences.
- B.Ed. in Special Education: Recognizing the need for inclusive education, she pursued a Bachelor of Education in Special Education, equipping her with the skills to teach and support students with diverse needs.
- M.A. in Sociology: Her Master of Arts in Sociology provided her with insights into social dynamics and issues, further fueling her drive to contribute positively to society.
- Yoga Certification: Embracing India’s rich heritage in wellness, Mishra became a certified yoga instructor, integrating physical and mental well-being into her educational and social work.
- Diploma in Gita
NGO and School for Divyang (Differently-Abled): Neelam Mishra’s commitment to social change is evident in her establishment of an NGO and a school dedicated to differently-abled individuals in Basti. This institution not only provides education but also fosters an environment of acceptance and empowerment for Divyang.