The word “Kapotasana” is derived from a Sanskrit word “Kapota” meaning “pigeon” and “Asana” meaning “posture” or “seat”.

Steps To Be Followed:

• Sit in vajrasana.
• Lift your buttocks of your heels and come up on your knees.
• Your knees slightly narrower than your hips and your spine straight.
• Now place your palms on your heels and slowly start arching back.
• Drop your head on the ground.
• Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
• Now slowly lift your body up, keep your hands beside your body, sit on your heels and relax.

Benefits:

• It helps in stretching the thighs and calf muscles.
• It helps to reduce stiffness in back and hips.
• It helps in opening the hips.
• It helps in calming the mind and body.
• It helps in reducing the effects of chronic disorders.

Contra-Indications:

Knee injuries, Hip injuries, Bursitis of hip and knee joints.

Disclaimer: – Please practice under the supervision of Yoga Teacher/ Yoga expert