Raja Kapotasana,The King Pigeon Pose

The name comes from the Sanskrit words kapota meaning "pigeon" and asana meaning "posture" or "seat".
The pigeon position can enhance physical health and mental awareness.It involves bending backward, a posture which helps to open up the chest and also strengthens the back and groin. It opens and increases the flexibility of the hips, at the same time strengthening the back, and stretching the thighs and the groin.

Raja-Kapotasana

Variations: 

 Kapotasana-Pigeon Pose:

Practicing the Pose:

Kapotasana:
1. Assume a sitting posture as in kneeling.
2. Support the body on the toes and the knees and gradually lean backward, after having fixed the arms from behind, the palms to the ground, the fingers pointing outward and the thumbs towards the toes.
3. Keeping the arms straight, slowly lift the pelvis while taking in the breath.
4. Next, press the body above the waist slowly both outward and upward, throwing the neck downward. 
5.Then place your forehead on the ground in between the toes.
6.Advanced yoga patus can try placing your chin to the ground.
7.Below image demonstrates the instructions

Kapotasana

 
Rajakapotasana-King Pigeon Pose:

Practicing the Pose:

Rajakapotasana:
1.Lie prone on the abdomen.
2.Bend the legs at the knee-joints from behind upward and fold them against their respective thigh.
3.With the arms to the front for support, at full length, bend knees well with the power. Then raise the neck simultaneously with a steady lift and pull upwards to the foot, while inhaling.
4.Then touch the middle of your head to the middle of your foots,balencing on your thigh muscle and keep breathing.
5.Below image demonstrates the instructions

Sukha Raja-Kapotasana

Eka Pada Rajakapotasana-One-Legged King Pigeon Pose:

Practicing the Pose:

Eka-Pada-Rajakapotasana:

1.Start on your hands and knees.
2.Bring your right knee forward so that the knee is bent at about a 30 degree angle, the right ankle is near the left wrist, and you are perched on your outer right buttock and hip. 
3.Square your hips and shoulders. 
4.Now stretch your left leg back. Use your right hand on the floor near your right hip for balance. 
5.Bend your left knee and catch your left foot with your left hand. Bring your left arm up near your left ear so that you must arch your torso into a backbend and keep your right hand showing the sky.
6.Lift your chest and breathe. Keep bringing your left hip forward to square your hips. On an exhale release and repeat on the left side.
This image can give you an idea on the instructions given:

Eka-Pada-Raja-Kapotasana

This is an Advanced in same position with touching your Fore-Head in to your Anklets with the support of both the hands.

Poorna-Eka-Pada-Raja-Kapotasana

   

 

Variation in one leg pose

Salamba Kapotasana -Supported Pigeon Pose:

Practicing the Pose:

Salamba-Kapotasana:
1.Start on your hands and knees.
2.Bring your right knee forward so that the knee is bent at about a 30 degree angle, the right ankle is near the left wrist, and you are perched on your outer right buttock and hip. 
3.Square your hips and shoulders. 
4.Now stretch your left leg back. Use your right hand on the floor near your right hip for balance.
5.The image next to instruction can illustrate Salamba-Kapotasana.

Salamba(supported)-Pigeon-Pose

Variation with Single Leg

Benefits:
1.Stretches, strengthens and tones spinal column.
2.strengthens and limbers hip joints and groin muscles.
3.stimulates metabolic and reproductive glands and organs.
4.increases vitality.