It’s a well-known secret that several Bollywood celebrities with amazing fitness levels swear by yoga. Recently, celebrity yoga and holistic wellness expert, Anushka Parwani, shared a video of actress Alia Bhatt doing Kapotasana or pigeon pose. Along with her Instagram post, Anushka said that Alia has been practicing the asana for a long time and even called it the ‘Alia pose’.
Sharing a short video of Alia – known for her dedication to fitness – working out, Anushka captioned it, “I remember the day we first achieved #kapotasana, sometime in 2021, after which everyone coined it the ‘Alia pose’ And set. Out to get it. Of course, we then had to take a break from the deep backbend.” “But we started working on the strength and flexibility of his spine in the middle of last year and that’s what we achieved in December ’23,” he added.
If you want to do the asana like Aliya, yoga guru Himalaya Siddha Akshar, founder of Akshar Yoga Kendra, has key tips for you. to read.
All About Kapotasana (Pigeon Pose)
The Sanskrit word “kapota” translates to “pigeon”, which aptly describes the pose’s resemblance to a nesting bird. “Pigeon Pose exists in a variety of configurations, from the beginner-friendly Half Pigeon (Ardha Kapotasana) to the advanced King Pigeon (Rajakapotasana). Regardless of level, each variation opens and stretches the hips, groins, and hamstrings. Core ,” shares Himalaya Siddha characters.
Kapotasana: How to Perform
Step-by-step instructions from Himalaya Siddha characters:
Start on a comfortable mat, facing a wall. Extend your right leg back, knee bent at a 90-degree angle and sole flat against the wall.
Slide your left leg forward, thigh parallel to mat and knee directly under hip. Make sure both hips are squared forward.
Fold your right shin further towards the inner thigh of your left leg, aiming for your heel to touch your hip if possible.
Lengthen your spine upwards, engaging your core to maintain stability. Rest your hands on the floor next to your left hip or, for a deeper hip opening, extend your hands up, interlacing your fingers. Breathe deeply and rhythmically, allowing your hips to sink further into the mat with each exhalation. Stay in the pose for several breaths, as long as is comfortable. To release, gently press your hands into the floor and return your right leg to the starting position. Repeat the same procedure on the other side.
Alia Bhatt Masters Kapotasana
Benefits of Kapotasana
Kapotasana offers a wealth of benefits not only for physical flexibility, but also for mental and emotional well-being. Himalaya Siddha Akshara lists the following benefits:
1. Improved hip mobility: Deep stretches target the hip flexors, piriformis, and surrounding muscles, promoting a greater range of motion and reducing stiffness. This improved mobility benefits a variety of activities from daily living to athletic pursuits.
2. Spinal decompression: Elongating the spine prevents rounding caused by daily slouching, allowing for better posture and alignment. This decompression relieves pressure on discs and nerves, relieves back pain and improves overall back health.
3. Increased core strength: Maintaining stability in pigeon pose engages core muscles, especially the diaphragm and abdominal muscles. It strengthens the core, resulting in improved balance, coordination and better posture.
4: Stress reduction and inner peace: This pose promotes relaxation, calms the nervous system and instills a sense of inner peace.
5. Emotional release: Holding the pose can release accumulated emotions and blockages in the hips and lower back.
Kapotasana: What to watch out for
Although Kapotasana offers many benefits, it is essential to approach it with caution and awareness of potential conflicts, says Himalaya Siddha Akshar. Yoga Guru says that one must be concerned about the following things:
1. Knee and Hip Injuries: Recent or recurrent injuries to the knees, hips, or pelvis should be considered before attempting the pose. In such cases it is recommended to consult a doctor or yoga teacher.
2. Pregnancy: Changes during pregnancy are crucial due to hormonal changes affecting joint stability. Get guidance from a prenatal yoga instructor for safe variations.
3. High blood pressure: People with high blood pressure should avoid holding postures for extended periods of time or performing advanced changes.
4. Some medical conditions: If you have any pre-existing conditions like spinal stenosis, glaucoma or severe migraines, consult your doctor before practicing Kapotasana.