Kapotasana II
कपोतासन II
Kapotasana II is an advanced kneeling backbend that offers an intense stretch to the entire front of the body, including the quadriceps, hip flexors, and chest. It deeply flexes the spine, promoting flexibility and strength.
Anatomy Involved
Benefits
- Deeply stretches the quadriceps, hip flexors, and abdomen
- Opens the chest, shoulders, and throat
- Increases spinal flexibility and mobility
- Strengthens back muscles and improves posture
- Stimulates abdominal organs and glands
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Severe back or neck injury
- High or low blood pressure
- Migraine or insomnia
- Recent abdominal surgery
- Heart problems
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Initiate the backbend from the thoracic spine, not the lumbar
- 2Lift the sternum toward the ceiling
- 3Keep the gluteal muscles engaged to protect the lower back
- 4Broaden across the collarbones
- 5Maintain length in the back of the neck — do not drop the head back
- 6Allow the hip joints to open gradually — never force
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
flexibility
Use a wall for support by pressing the feet against it, or place blocks near the feet to reach with hands.
shoulder injury
Do not attempt to reach the feet fully; focus on opening the chest with hands on the lower back.
knee injury
Place extra padding under the knees or avoid if there's sharp pain.
Target Areas
Practice Flow
About this Pose
Kapotasana II is an advanced kneeling backbend that offers an intense stretch to the entire front of the body, including the quadriceps, hip flexors, and chest. It deeply flexes the spine, promoting flexibility and strength.
How to Practice
1. Begin by kneeling on the floor, knees hip-width apart, shins and tops of the feet flat on the mat. Place a folded blanket under your knees for comfort.
2. Inhale and place your hands on your hips, fingers pointing downwards. Lengthen your spine.
3. Exhale, begin to arch your back, lifting the chest high and drawing the shoulders back.
4. Reach your hands back towards your feet, attempting to grasp your ankles. If ankles are out of reach, place hands on the soles of your feet or use blocks.
5. Press your hips forward, keeping your thighs perpendicular to the floor. Continue to lift through the chest, opening the front of the body and lengthening the spine.
6 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Kapotasana II
What is Kapotasana II?
Kapotasana II is an advanced kneeling backbend that offers an intense stretch to the entire front of the body, including the quadriceps, hip flexors, and chest. It deeply flexes the spine, promoting flexibility and strength.
What are the benefits of Kapotasana II?
Deeply stretches the quadriceps, hip flexors, and abdomen. Opens the chest, shoulders, and throat. Increases spinal flexibility and mobility. Strengthens back muscles and improves posture. Stimulates abdominal organs and glands. Energizes the body and mind.
Who should avoid Kapotasana II?
Avoid this pose if you have: Severe back or neck injury, High or low blood pressure, Migraine or insomnia, Recent abdominal surgery, Heart problems.
How many steps are in Kapotasana II?
Kapotasana II is practiced in 11 steps. Begin by kneeling on the floor, knees hip-width apart, shins and tops of the feet flat on the mat. Place a folded blanket under your knees for comfort.
Is Kapotasana II suitable for beginners?
Kapotasana II is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Kapotasana II?
You may use: blanket, wall. Props make the pose more accessible and comfortable.
What conditions does Kapotasana II help with?
Kapotasana II is therapeutic for: flexibility, posture correction, strength.
What poses should I do before Kapotasana II?
Prepare with: Adho Mukha Svanasana, Upward-Facing Dog Pose, Setu Bandhasana, Camel Pose. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Kapotasana II with other poses