Revolved Pigeon Pose (Parivrtta Kapotasana)

Revolved Pigeon Pose, or Parivrtta Kapotasana (pronounced par-iv-rit-tah cop-oh-TAH-sah-nah), is a dynamic and deeply opening twisted variation of the classic Pigeon Pose. The Sanskrit name translates literally to "Revolved Pigeon Pose," with Parivrtta meaning "revolved" or "twisted," and Kapotasana meaning "Pigeon Pose." This intermediate-level asana combines the intense hip-opening benefits inherent in Pigeon Pose with the detoxifying and spine-lengthening qualities of a twist, creating a truly revitalizing experience for the body and mind. It's often included in sequences designed by a yoga generator to enhance flexibility and release tension in the hips and back.

This pose offers a unique opportunity to explore both external rotation in the front hip and a deep spinal twist. It demands mental focus and physical surrender, encouraging practitioners to breathe into areas of tightness and find spaciousness within the shape. If you're looking for an advanced hip opener with an added challenge, Revolved Pigeon Pose is an excellent addition to your practice, often appearing as a highlight in a tailored pose generator routine.

How to Practice Revolved Pigeon Pose

To enter this invigorating pose, follow these steps:

1. Begin in Pigeon Pose with your right leg forward. Your right knee should be near your right wrist, and your right ankle near your left wrist, with your right shin as parallel to the front of your mat as your hips allow. Extend your left leg straight back, with the top of your left foot on the floor.
2. Place your left forearm on the floor in front of your right shin, naturally parallel to the front edge of your mat. Ensure your pelvis remains as level as possible.
3. Inhale deeply and, as you exhale, begin to twist your torso to the right. Reach your right arm up towards the sky and then back.
4. Once twisted, you have a few options for your right hand:
   • Grasp your right toes with your right hand, creating a gentle bind.
   • If grasping the toes is not accessible, you can press the back of your right hand against your left hip or reach it towards the floor behind you.
5. Maintain the twist and breathe deeply, directing your gaze (drishti) upwards towards the sky (Urdhva Drishti). Feel the stretch in your glutes and the release in your spine.
6. Hold the pose for several breaths, allowing your body to soften with each exhalation.
7. To exit, exhale slowly and gently unwind your torso, returning to the starting position of Pigeon Pose.
8. Change sides, bringing your left leg forward, and repeat the sequence for the same duration.

Remember to move slowly and mindfully, honoring your body's current capabilities. A good yoga pose generator will always emphasize listening to your body.

Benefits of Revolved Pigeon Pose

Revolved Pigeon Pose offers a multitude of physical and energetic benefits:

• Stretches the Glutes: The external rotation in the front hip deeply stretches the gluteal muscles, which can become tight from prolonged sitting or athletic activities.
• Externally Rotates the Thighs: This pose actively engages and improves the external rotation of the thighs, enhancing hip mobility.
• Releases Tension in the Back: The spinal twist helps to release tension along the entire length of the back, promoting spinal flexibility and subtle decompression of the vertebrae.
• Stretches the Hip Flexors: The extended back leg provides a beneficial stretch for the hip flexors, counteracting tightness often associated with modern lifestyles.
• Opens the Front of the Body: The combination of the hip opener and subtle backbend/twist helps to open the chest and shoulders, promoting better posture and freeing the breath.
• Improves Digestion: Twisting poses are known to stimulate abdominal organs, which can aid in digestion and detoxification.
• Releases Emotional Blockages: Hips are often considered a storage area for emotions and stress. Deep hip openers like this can facilitate the release of emotional tension.

Cautions and Contraindications

While beneficial, Revolved Pigeon Pose should be approached with care:

• Avoid this pose if you have any existing hip or knee injuries. The deep external rotation and twist can put undue stress on these joints.
• Individuals with lower back pain should proceed with caution and modify the twist as needed, ensuring the twist originates from the upper spine rather than forcing the lower back. Consider less intense twists such as Revolved Easy Pose or Supine Spinal Twist Pose.
• Pregnant individuals should generally avoid deep twists and prioritize poses that create space rather than compression.
• If you experience any sharp pain during the pose, gently come out of it.

Revolved Pigeon Pose Details