Kapotasana-II

Intermidate

Kapotasana-II

Pigeon Pose II

(ka-po-ta-sun)

Meaning: kapota = pigeon

Spinal Movements:

Preparation

Sit in Vajrasana, both palms on your knees. Keep your neck and spine straight. Adjust knees, calf muscles, and ankles to avoid leg pain. Inhale, exhale, and relax.

Getting into position

Method 1 Come into Supta Vajrasana (Sleeping Thunderbolt), resting the crown of the head on the floor. Bring your palms under the shoulders (fingers facing the feet). Exhale. Inhaling, lift the torso upward (arching the back and lifting head off the floor), and lower the elbows (entire forearms on the floor). Hold for a few moments to allow the body to adjust. Then, adjust the arms to reach your toes. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, arch farther. Hold with normal breathing for as long as comfortable.

Method 2 Come up to a kneeling position. Exhale. Inhaling, lengthen the chest, raise your arms overhead, stretch the thighs, push your hips forward, and look up. Exhaling, arch your upper back, lean backward, drop your head toward the feet, and lower your hands to your feet, resting your palms on your toes (arms parallel to each other). Hold for a few moments to allow the body to adjust. Inhale. Exhaling, arch farther, lowering your head to the floor. Hold with normal breathing for as long as comfortable.

Coming out of position

Method 1 Slightly relax the body. Exhale. Inhaling, lift your elbows up slightly, moving the hands backward away from the feet. Exhaling, lift the head up slightly (to create space), and carefully lower your torso down into Supta Vajrasana. Hold for a few moments to allow the body to adjust. Then, sit back into Vajrasana. Inhale, exhale, and relax.

Method 2 Slightly relax the body. Exhale. Inhaling, lift your elbows up slightly, moving the hands backwards away from the feet. Then, lift the head up slightly, activate the thigh, back, and core muscles to bring your torso back upright. Use your hands on the lower back for support if needed while coming up (bringing them in one at a time). Sit back into Vajrasana. Inhale, exhale, and relax.

Tips

  • Make sure that the knees stay hip-distance apart for stability and to avoid injury.
  • Open the chest, activate the glutes, and tuck the tailbone in to arch farther.

Precautions

Avoid

If you have migraines, high blood pressure, herniated (slipped) disc, abdominal hernia, or chronic/serious neck, lower back, or knee problems.

Be careful

If you have elbow, neck, shoulder, back, knee issues, diarrhea or constipation.

Benefits

General

  • Opens the chest, hips, and pelvis.
  • Stretches entire front of body (toes to throat).
  • Stretches deep hip flexors (psoas).
  • Strengthens back, glutes, and hamstrings.
  • Increases blood flow throughout the body.
  • Stimulates abdominal organs.

Therapeutic

Helps with anemia and muscle spasms.

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