Reverse Pigeon I
| Sanskrit Name: | Upavishati Kapotasana |
|---|---|
| Similar Pose Names: | Sitting swan |
| Category: | Seated & Floor |
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| Category: | Yoga Lesson Planner |
|---|---|
| Sub Category: | Seated & Floor |
| Types: | Animal, Arm Balance, Balance, Chest Opener, Hip Opener, Seated, Seated & Floor, Stretch |
| Anatomy: | Arms & Shoulders, Biceps & Triceps, Core, Hips, Lower Back |
| Chakras: | Sacral Centre |
| Therapy: | Leg Congestion, Poor Posture, Sciatica |
| Drishti: | Up |
| Dosha: | Pitta |
Take a sitting position where your legs are straight out in front of you. Lean back slightly on your hands. Place your right ankle over the left knee. Bend the left leg and bring the heel in towards your leg hip. Keep the right foot flexed to support the knee (As you hold, you may find the intensity in your right hip diminishes; if so, move the hips closer to the left foot). Slowly move the hands away from you and lean into them. After coming out, shake out the arms to relax them. Repeat on the other side.
Arms & shoulder stretch. Core. Hip opener. Chest opener. Balance.
Eye of the needle pose.
Knee injury
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The Reverse Pigeon Pose is also called the “Sitting Swan pose”. It is a gentle way to oil your hips if the Half Pigeon pose or King pigeon pose is too intense. It’s also a great alternative pose for a yoga teacher to give students for any hip-opening poses that the student struggles with.
Reverse Pigeon Pose Teaching Directions
To come into the Reverse Pigeon pose, take a sitting position where your legs are straight out in front of you, lean back slightly on your hands, place your right ankle over the left knee, bend the left leg and bring the heel in towards your leg hip. Keep the right foot flexed to support the knee. As you hold, you may find the intensity in your right hip diminishes. If so, move the hips closer to the left foot. Slowly move the hands away from you and lean into them. You may feel stress in the shoulders, elbows or wrists. When you have had enough come out. After coming out, shake out the arms to relax them. Repeat on the other side!
Reverse Pigeon Pose Modification
Hands Further Behind You (Reverse Pigeon II)
Slide the hands further behind you and bring the hands closer together. You can drop your head gently back if you want to. Try to get your hands to touch.
Eye Of The Needle Pose
The Eye Of The Needle Pose is a great modification for beginners. It’s exactly the same as Reverse Pigeon Pose except that it is in a supine position.
Reverse Pigeon Pose Against A Wall
The Reverse Pigeon Pose Against A Wall pose is a great modification and preparation for the Reverse Pigeon pose.
