Kapotasana II
कपोतासन II
Target Muscles
Benefits (6)
- + 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
Avoid If (5)
- - Severe back or neck injury
- - High or low blood pressure
- - Migraine or insomnia
- - Recent abdominal surgery
- - Heart problems
About
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.
Step-by-Step Instructions
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. Gently drop your head back, keeping the neck long and relaxed, avoiding compression.
7. If possible, move your hands to the outer edges of your feet, then bring your palms flat to the floor, fingers pointing towards your feet.
8. Lift the chest higher and further forward, deepening the spinal extension.
9. Hold the pose for 15-30 seconds, maintaining steady, deep breaths.
10. Inhale, slowly bring your hands back to your hips and gently come up, reversing the arch.
11. Sit back on your heels in Vajrasana and then rest in Balasana (Child's Pose).