Kapotasana is a SANSKRIT word that means, Kapot means ''Pigeon'' and asana means ''Pose'' It is also known as ''Pigeon Pose''. This pose looks like a bird. This pose helps to provide flexibility and energy in the spine and stretches your muscles and body and also opens up the heart chakra. This asana should be practiced on an empty stomach early in the morning. This is hard yoga, so, it is not recommended for beginners.
To start with ustrasana. breathe in and lift the lower part of your belly and up and move your tailbone towards the floor and maintain your lower back. then move both hands towards the ceiling, rotating your shoulder, and attach both hands together with your ears. avoid crunching the lower back by attaching the core and controlling the length of the lower spine. If you do not pain then breathe in and move backward, leading with the sternum. raise your shoulders at the body, squeeze your elbows towards each other and move your head to the backside.
Breathe in and move your arms towards the floor. Push your leg into the floor and using the same support through the legs look like Laghu-vajrasana, bend your knees only to reach the palms of your hands on the outside of each leg. Moves your hands towards your knees so that the fingers align with your ankles. transfer weight to your hand and move your right fingers to your heel. After grabbing your right heel and hold it.
and slowly shift your weight in your right hand and use your right heel to hold the fingers of your left hand to raise your left fingers. Holding both legs, squeeze the elbows towards each other, and push your hips forward, bring your hips in line with your backside and your tailbone towards your knees. breathe out bend your elbows and move them towards the floor. do not bring your head on the floor and without vibration pull the hips forward. Try to take 5 breaths and relax this pose very slowly and carefully. Breathe in and bring your hands back to your hips and thumbs on your sacrum. relax before the next pose.
Benefits of Kapotasana yoga:
There are the most important health benefits of Kapotasana Yoga are,
1. Kapotasana helps to increase blood circulation in the body.
2. This asana perform for a long time period it helps to improve the digestive system and relieve constipation.
3. This yoga helps to increase strength and stretch the muscles of the legs.
4. Continued practices of this asana help to regulate the blood pressure level and are also useful in many other diseases.
5. This asana helps to tone the muscles of the ribcage, abdomen, and chest.
6. Kapotasana helps to relieve stress and soothes the mind and gives positive energy.
7. Continued to perform this practice shows improved flexibility and elasticity of the arms, spine, thighs, and calf muscles.
8. This asana helps to tone the muscles of the ribcage, abdomen, and chest.
Step by step Kapotasana yoga:
1. Sit in Virasana on a folded blanket. (Step 1)
2. Recline back on the blanket and do Supta Virasana. (Step 2.) Stretch the arms over the head, bend the elbows and place the palms near the ears, the fingers pointing to the shoulders. (Step 3)
3. Bear the weight on the palms and exhale. Stretch the arms and raise the whole body from the knees by stretching the thighs and then join the knees. (Step 4)
4. Contract the buttocks, stretch the entire spine, bend the elbows and hold the toes. (Step 505.) Then rest the elbows on the floor. (Step 5.) Breathing will be very fast and laboured as the diaphragm is fully contracted.
5. Take a few quick breaths, exhale, raise the pelvic region by tightening the muscles of the thighs. Gradually bring the hands near the heels and catch them by bringing the head towards the feet. Now place the crown of the head on the soles of the feet. (Step 6)
6. Stay in the pose for a few seconds. Gradually increase the time according to your capacity up to a minute.
7. Exhale, release the grip on the feet and lower the head and body until you are again in Supta Virasana. (Step 1.) Straighten the legs one by one and relax on the floor.