Kapotasana I
कपोतासन १
Target Muscles
About
Kapotasana I is a deep backbend that opens the chest, shoulders, and hip flexors. It requires significant flexibility and strength, particularly in the spine and shoulders. This asana stimulates the abdominal organs and improves posture.
Benefits (6)
- + Opens the chest and shoulders
- + Improves spinal flexibility
- + Strengthens back muscles
- + Stimulates abdominal organs
- + Relieves stress and anxiety
- + Improves posture
Avoid If (5)
- - Severe back pain
- - Neck injury
- - High blood pressure
- - Migraine
- - Glaucoma
Step-by-Step Instructions
1. Begin in Vajrasana (Thunderbolt Pose), sitting on your heels with a straight spine.
2. Rise onto your knees, maintaining hip-width distance between the knees and feet aligned with knees.
3. Place your hands on your lower back with fingers pointing downwards, supporting your spine.
4. Inhale deeply, lifting your chest and lengthening your spine upwards.
5. Exhale and gently begin to arch backwards, reaching for your heels one at a time.
6. If accessible, grasp your heels with your hands, ensuring your thighs remain perpendicular to the floor.
7. Once your hands are on your heels, draw your shoulder blades together and lift your chest further, pushing your hips forward.
8. Allow your head to drop back, keeping your neck relaxed.
9. Hold the pose for 20-30 seconds, breathing deeply and evenly. Engage core to protect lower back.
10. To release, bring your chin to your chest, engage your abdominal muscles, and slowly lift yourself back up to an upright kneeling position.
11. Release your hands from your heels and return to Vajrasana to rest.
निर्देश (Hindi)
1. वज्रासन में बैठें। पीठ सीधी रखें।
2. घुटनों पर खड़े हो जाएं, घुटने कूल्हों की चौड़ाई पर रखें।
3. हाथों को कूल्हों पर रखें, उंगलियां नीचे की ओर हों।
4. श्वास अंदर लें, छाती को ऊपर उठाएं।
5. श्वास छोड़ते हुए, धीरे-धीरे पीछे की ओर झुकें।
6. एक-एक करके हाथों को पीछे ले जाएं और पैरों को पकड़ने की कोशिश करें।
7. पैरों को पकड़कर, छाती को और ऊपर उठाएं।
8. नज़र पीछे की ओर रखें।
9. इस स्थिति में 20-30 सेकंड तक रहें।
10. श्वास अंदर लेते हुए, धीरे-धीरे वापस सीधे हो जाएं।
11. हाथों को छोड़ें और वज्रासन में बैठ जाएं।