PIGEON POSE [KAPOTASANA] ALIGNMENT

[LloydChristmas777]

Excellent instructions. These stretches feel great.

[Blacksong74]

This video is better, although multi-angle helps too.

It seems some of sadies yoga vids are too far away to see or very grainy.

But it's great to see yoga getting out there.

Namaste- Melbourne, Australia.

[LollipopSiouxsie]

I love this pose. I always practise it after a workout at the gym and it's really helped to improve my flexibility. Excellent video.

[niminiminimnim]

My kneecap groove is too shallow and my knees quite easily slip out of joint which is excruciatingly painful. I found this cos I wanted to find knee strengthening yoga poses as I know I need to compensate my crappy bone structure with muscles to hold it in place. I love doing yoga but lately my knees are terribly unstable cos I've undone the stiffness my body's put in place to keep them in line. Do you think this pose would be safe and helpful? Any other pose suggestions?

Thank you! Yr ace!

[AnotherRegularTeen]

That was really helpful! Thank you! I just subbed :)



[brizzlekizzle]

Yes! Thank you so much, I have no flexibility in that area and this hits the spot. Beyond what you have in this video, are there any other hip flexibility stretches I should do?

[DaZeDmerlin]

With a woman this gorgeous every man should be motivated to learn yoga, altough, for me it's more like torture, i hope to become a little more flexible then i am, i've been doing Tai Chi for a good year and my limits are pretty clear, i hope yoga will make me a little more loose.

[safaridave2001]

thank you sadie, very nice... i'm loving this pose before and after running.

[njm121]

I like the reverse twist part @ the end felt nice. Thanx

[sonebone7]

Hi great video! do you have a video using a yoga strap??

[roxyinbuffalo]

Thank you for sharing! I do pigeon pose every night and this was a great exercise.

[TheMsJaz]

great yoga teacher ! am really enjoying your posts, in addition to my weekly class.  namaste

jaz, ireland

[greencertifiedweb]

I like how clear you describe this pose. I do mountaineering and after long hikes, have knee pain, ankle pain and calves cramping. This is related to my IT Bands. 30-60 seconds of pigeon pose always solves the problem. I'm referring all of my friends to your video!

[avedisphoto1]

thank you very nice.

[asgarddrambo]

wow! you are a princes :)

[JaymeStephens84]

Love your channel! Very helpful vids, thanks for these!

[Neequu78]

Thumbs down? Really? That's silly!

[DietervonLust]

One of my favorite poses. Swan comes next hahahahaha, thanks for sharing.

[xxxzzz686]

for a beginner, I'm finding this pose way too easy...could be doing it wrong though :)

[X2N18]

what a beautiful Lady :)

[Froebs]

be where you're at, that's really good advice! Thanks for the video.

[666ange666]

For the syndrome ilio-tibial band and a contracture of psoa, i find this is the best position. I pratice a variant with a table. I was suffering and these positions were the only ones to relieve myself. Bonne continuation.

[donkamedameda]

thank you for this video!!! now i know what to do and how to do this pose! fully understand now! yay! thank you so much!

[mcart451]

will this help my sciatica?

[Neequu78]

Sadie, Hey it's KT again! I've been doing yoga for 5 days straight now, and I feel so fantastic! Is it normal for everyone to go at their own pace? I mean I feel pretty flexible to begin with, but how do I know if I'm pushing it too far? Pain?

[alphaq40]

can you do the splits and pull your back leg up?

[Taniasurfing]

Iy'll be nicer if you use some other color than black to do yoga....

[rooboonee]

Hi! after performing this position, a student of mine said got her leg- quad- dull for hours...could it be? what could have been performed wrongly?

[sadienardini]

Sometimes if a student is overstretching, the femur could jam into the hip socket and pinch or compress a nerve--or the psoas could tense...same thing. Counter-pose with simple squat, pigeons and Camel or full wheel. Should help!

[marktimmer2212]

Hot! and smart too!

[hellocarnatic]

Thank you for the useful instructions on this asana. A friend of mine suggested this particular pose, and your video is the best one I could find on youtube.

I do have a more general question for you. I have been doing yoga on my own the past 2 years. I still haven't been able to trim down my waist line. Any tips?

Namaste from London.

[BeepMii]

you have to use your core, your abs and not just do the poses.

[TheMousquetaire]

Thought I was definitely rust. Thanks to SadieN I feel much better.

Need to practice, first steps are the toughest, and then... what a feeling. Thanks to a fairly competent coach. Thanks to her

[DjSapao]

Great!

ill add this to my daily stretces xD

[seeker798270]

I think you're the hottest chick I've ever seen-well done.

[HuntersHuntDick]

:-)

[dublushq]

god bless you

[sadienardini]

I hope so!!

Thanks:)

Sadie

[paranamaste]

great way to enjoy a difficult pose for me...thankyou, where is the tree pose from you..please..namaste

[sadienardini]

Great idea--I'll make one soon!

xoSadie

[BerryFlap]

Happy first birthday, amazing video ;)

[sadienardini]

:) Thanks!

[turbosphere]

The most well explained teacher.. godbless :)

[sadienardini]

I'm honored you think so...

xoSadie

[kenbrock61]

Hey.. I looked over several of your videos and favorited everyone I saw. Thank you. .these are really good. and your passion for what you are doing comes through. .hope you negate any negative comments here.. your vids are really really useful, and inspired. Thank you. Ken

[sadienardini]

Thanks for the positive reviews!  I so appreciate them;)

xoSadie

[MizzHannaHH]

if i do this everydaayy and such other things how long will it take for me to get down

[sadienardini]

As long as it takes for your body---but ahhhhh. Enjoy the ride.

xoSadie

[happylongs]

good video and descriptions. thx again.

[sadienardini]

You're SO welcome!!

[Zabai]

Hi Sadie, thanks for your really excellent teaching. There are so few teachers out there who teach with the precision and detailed advice you do.

I am a middle aged British male who discovered yoga after years of running and weight-training so opening the hips has been a long haul. Thanks again

[sadienardini]

Thank you for saying this:) Glad I can help!

Sadie

[TFranke]

Hi, i have a quistion. I've been trying this pose for a while now and overal it goes just fine but, i can't get my back straigh. And when i try it, well it's just not posible. On the other hand, i am able to go down forward. I have to say that my back is a little hollow, but still..

Before ending this message a would like to say that i enjoy your way of teaching!

So thank you for that, i hope i will get a response.

Greetings from The Netherlands

[sadienardini]

Hi there,

It's OK, your back naturally will round in this pose, as your pelvis only tilts so far, but do try to keep your heart and spine long as you can. xo! Sadie

[sandramlibunao]

You are such a generous yoga teacher. Your instructions (and tips) are amazing. Little things that help your practice be more precise. I have been able to do jump back the past year but I sensed not as clean and perfect as it should be. With your instructions I am much more mindful of how I should be doing the action. I have not been able to complete a jump through yet...working on it with more vigor with your advise, instructions and tips in mind.

[sadienardini]

Thanks for sharing...keep it up and you'll get there!

xosadie

[MalaliYoga]

and a big fan from France!!!

[sadienardini]

Hi Japan, and France! Greetings from the Big Apple!

Thanks for letting me know:)))

Sayonara and AuRevoir!

[michiko0526]

I am so happy to find your videos! I feel really good after doing your yoga. your big fan from Japan.

[snatum]

Only AMERICAN yoga uses blocks. Real yoga from India never use them.

[sadienardini]

Yeah, well, I'd rather be an American yogi with intact hamstrings then.

Sadie

[snatum]

Well American Yogi-If you use blocks you aren't doing true yoga. No yoga in India uses them, only America. If you go to a school where they use blocks, try a new one to get the real yoga experiance. Most poses can be adapted without the use of blocks. However if you REALLY need a block, you most likely aren't ready for the asana.

[sadienardini]

You know, I actually agree with you, and I hardly ever use blocks in class. I even tell my trainees the same things you said here. However, BKS Iyengar, one of the founding fathers of yoga asana AND an Indian master teacher, has based his entire practice around the use of blocks, straps, ropes and chairs. Sri Tirumala Krishnamacharya (18881989) was his teacher and advocated the use of tools to help the beginning yoga body get close to the poses until they could go all the way themselves. cont.

[sadienardini]

Some students cannot get close to the floor in, say, splits or pigeon, or a few asanas where if you don't have something to hang onto, you could really hurt yourself. Yet, the only way to get closer to the floor is to practice in it. So, in limited circumstances, some Indian yogis and American ones agree, you can, and should use a block to avoid injury and help attain the asana. Most times, however, there are areas of the body to hang onto [shin or thigh in Triangle Pose] that will do just fine.

[carolinesalv]

The first time i tried pigeon pose i went all the way down no problem,but im trying to split i hope this helps,but how often do i have to practice to split, i find that difficult,Help!

[sadienardini]

This is one of the most challenging and patience-trying poses. There's no telling when you'll get it but read through my responses above and see a timeline that you think works for you--3-4 times a week after a good warmup is max for working open those pesky hamstrings. Good luck! Sadie

[carolinesalv]

Thanks a lot now i feel more confident in what im doing.

[ATLASEDGE]

You articulate your instructions very well Sadie- this was a thorough instructional on kapotasana! Additionally, you're very easy on the eyes which always makes the learning more fun..BONUS!

[sadienardini]

Thanks:)

Sadie

[314159vedic]

I've been off my yoga routine for about two years after a chiropractor's severe admonition of yoga and endorsement of Pilates. I had been practising for 10 years or so and eventually developed bursitis of the hips and knees which I suspect was due to some for of arthritis and not yoga as I have had problems pre-yoga with inflammation. Now 2 yrs no yoga the arthritis problems have not abated and I want to pick up my routine again. Any suggestions for hips, knees and shoulders that are on fire?

[sadienardini]

It's been shown by many, many studies that yoga is an excellent way to keep joints flexible and lubricated, and lessen the symptoms of arthritis, so I'm shocked that a chiro would tell you that. So now you know stopping it isn't any better, what you want to think about is doing a good warm up, then some decent stamina poses to build joint stability, and then finally some deeper stretches. You want to lengthen your muscles which can free the joints from rubbing on one another, [continued]

[sadienardini]

causing them to lose fluid and gain inflammation, a major cause of arthritis. My mother has severe arthritis and she started a strong beginner class that's really helping. Try my Core Sun Salutations video but keep knees down, then my Weight Loss Yoga for overweight yogis [or anyone] then my yoga for runners video. Do what you can, and give me feedback. If it's too much, I'll be making a Total Beginner's video that will be good next week. Good luck!! Sadie

[314159vedic]

Well, his nearly instant dismissal of my 10 year yoga routine was the first hint that this doc. wasn't very informed. I ended up dumping him as he seemed to not be very genuine. But that being said...I've wondered whether I could be doing harm.

My routine at the time was based in ashtanga yoga...I did 5 or 6 sun salutations to begin every workout. I have missed my yoga routine...greatly. I will definitely let you know how things unroll from here on out. Thank you for your reply!

[314159vedic]

Oh! and this guy...or should I say chiropractor..had scores of pictures of motocross racing on this walls as the was the main chiropractor to motocross racing in our city.

Just a shallow doctor, sadly.

[jetta69]

you truly are amazing!

[sadienardini]

Thanks--so are you!

xoxoSadie

[visvasa144]

woke up this morning with super tight hips and hammys bcus of bball yesterday. while looking through my emails i received an email from a yoga studio. in the mail it said something about pigeon pose. youtubed it. found your site. feel better now. synchronicity.

loving kindness to all beings.

[sadienardini]

Awesome how that kismet works;) Glad you're here!

Sadie

[timexspent]

you made something super complex (in my opinion) into something quite easy. thank you so much!

[sadienardini]

You're so welcome--thanks for letting me know!

xoSadie

[YogiKevin]

it means that i work in a yoga center and the teacher is indian and the students are chinese. so i have to translate for them.Ha ha. But not now. I am just fired today.

[YogiKevin]

Hi, Sardie, you really did a good job.i am a yoga translator in China and i benefited a lot from your video. Plus your voice is so magnetic.

[sadienardini]

Thanks so much! It's all those Oms;)

What's a yoga translator? Sounds awesome.

xoxoSadie

[looker768]

You deserve a Youtube award or a award plain and simple for what your doing! Honestly, there are so many Yoga instructional videos out there on VHS, DVD, and online that are where the instructor is such a poor communicator I think they should be in jail because they leave many beginners in pain. I really appreciate how you tell us in detail how to properly do the poses safely.

[sadienardini]

Ah, you're sweet! I like awards!;) Thanks for recognizing me today--I feel like I got one already;)

xoxoSadie

[smallbuttfirm]

sadie,

you are a GREAT instructor! thank you so much for the alternative versions to the basic stretch--especially for people like me who are very tight in the hips. :)

Question:I have some compressed discs in my lower back. I would prefer to do yoga(or pilates, both of which I've begun doing, rather than surgery). Are there any poses specifically to loosen this area? Also, list an address where people can send you money! ;)

[sadienardini]

Hey there..

I would do the Magic Pose--Pigeon, and all the variations I have in my videos, after a good warmup of Sun Salutations [if you do my Core Salutations, it will open up your back more then regular ones. You can get my DVD, Core Strength Vinyasa Yoga Power Hour if you want all of this in one, or if you can piece it together from my free videos, great! continued below..

[sadienardini]

Do poses like Pigeon, Warriors, Fan Pose, Janu Sirsasana open to the side, core work without rounding in your back, and forward bends with your back kept absolutely straight You must release the muscles of your back, hips and hamstrings, and also the iliopsoas in the front in order to release those discs. Commit, and do it now, before they herniate. I suggest 30-60 minutes of a good, rounded yoga class 3-4 times a week. Pilates is OK, but it doesn't target the entire body holistically...

[sadienardini]

This means as you work your abs and back muscles a lot, without enough counter-stretching, you can end up shortening your spinal muscles even more, and that ain't good. Yoga is the best I've seen for all-body re-alignment. And we're interconnected. Good luck!! xoSadie

[wuji33]

Sadie, you are terrific. No one else out there is giving 8 and a half friggin minutes(!) of instruction on a single pose for FREE. And the instruction is top notch I might add! Thanks for your generosity.

[sadienardini]

Hey, thanks. I love to offer good competent instruction so the world can align and live free. xoxo!!Sadie

[yogibeertje2]

HIGHEST RATING for your EXCELLENT instructions.

Thanks a lot for posting this video.

I never heard a more PRACTICAL and in the same time more COMPLETE instruction to do this asana.

I saw many of your videos and in my opinion you have ONE OF THE MOST INTERESTING ACCOUNTS on YouTube.

[sadienardini]

Hi there,

THANKS for your compliments. I see from your name you're a yogi--and I feel even better knowing that you've gotten so much out of my posts. If you have any other requests, I'm all for it. xoxo!Sadie

[charliekim123]

I like the different views. It helps me to get a feel for the pose. Your videos are so easy to follow. Thanks for organizing yoga for the rest of us.

[sadienardini]

you're so welcome! I like how you put that..."organizing yoga", which is exactly what I aim to do. Thanks for your great comments! xoSadie

[essentialyoga]

Love this one too. Great information. I love the "resist and release"

Om shanti,

Roberta

[sadienardini]

Thanks, Roberta--Try that resist and release to deepen any pose. It's incredible.

Om Shanti!

Sadie

[hopemarian]

lots to work on :)

thanks so much for your videos!

[sadienardini]

YOU'RE WELCOME!

Opening this pose unlocks your whole body. It's challenging...but it's worth it! Helps with sciatica too!

Enjoy, and thanks for your good thoughts;)

xoSadie