Kapotasana comes from the Sanskrit words kapota means piegon and asana means posture.Kapotasana is an asana 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.Kapotasana is an asana that is also known as Pigeon Pose
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- Kneel upright, with your knees slightly narrower than hip width apart and your hips,
- shoulders, and head stacked directly above your knees.
- On an inhalation, tuck your chin toward your sternum and lean your head and shoulders
- back as far as you can without pushing your hips forward.
- Firm your shoulder blades against your back and lift the top of your sternum.
- When your chest is maximally lifted, gradually release your head back.
- Arch all the way back and place your head and hands on the floor, bring your palms
- together in front of your sternum in Anjali Mudra.
- Bring your hips forward enough to counterbalance the backward movement of the upper
- torso and head.
- Press your palms, lift your head slightly off the floor and raise your hips, opening your
- front groins as much as possible.
- Take a full inhalation to expand your chest. Then, exhaling softly but thoroughly, press
- your shins and forearms against the floor; as you do, lengthen your tailbone toward the
- knees and lift your top sternum in the opposite direction.
- Hold the pose for 30 seconds or longer, further expanding the chest with each inhale,
- softening the belly with each exhale.
- Stretches the entire front of the body, the ankles, thighs and groins, bdomen and chest,
- and throat
- Stretches the deep hip flexors (psoas)
- Strengthens back muscles
- Improves posture
- Stimulates the organs of the abdomen and neck
- Those with recent hip or knee surgery
- Those with severe sciatic aggravation
- Those with current severe hip, knee or low back pain