King Pigeon Pose or Kapotasana

RYT-200 Hour Certified Yoga Teacher. Erica started practicing yoga daily to bring herself flexibility, strength and balance. She enjoys doing yoga on the mat in the room, in nature and at the sea side. Erica brings yoga from the mat to everyday life and it helps her to be balanced, non judgmental and to learn new things. She likes learning and challenges, and encourages students to challenge themselves, learn new asanas, practice and enjoy every minute of yoga.
King Pigeon Pose or kapotanasana

King Pigeon Pose or kapotanasana

  1. Keep yourself upright and kneel keeping your legs slightly apart. Keep your shoulders and head bent backwards.
  2. Bring your hands behind you and press at the back of your pelvis with a slight force.
  3. Inhale deeply and bow your head, tucking your chin into your sternum. Lean your shoulders back. While doing this, try and keep your hips in place.
  4. Keep your shoulder blades firm and lift your chest as high as you can. Now gradually release your head and let it tilt back.
  5. Bring both your hands in front of you in the Anjali mudra.
  6. Now slowly place your hands on the floor and bring your forehead to the floor as well.
  7. Take a deep breath and raise your hands, arching them backwards. Move your hips forward so that you can counterbalance this move.
  8. Allow your upper thighs to be perpendicular to the floor and drop back. Touch your ankles with your hands and if you can, grab your heels.
  9. Rest the back of your head on the soles of your feet.
  10. Open the front of your groin as much as possible and lift your pelvis. Now lengthen your upper spine and lower your forearms. Draw in your elbows towards each other.
  11. Extend your neck and place your forehead on the floor.
  12. Inhale deeply. Now softly exhale and press both your forearms and your shin to the floor. Hold the pose for about 30 seconds and keep breathing normally.
  13. Exhale and expand your chest. Now release your grip on your heels and slowly come back to the kneeling position.




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