KA
Kapotasana Preparation
कपोतासन तैयारी
Intermediatebackbend
Target Muscles
spine extensorsquadricepsshoulderschest
Benefits (3)
- + Step toward Kapotasana
- + Safer than full version
- + Builds back flexibility gradually
Avoid If (3)
- - Spinal injuries
- - Neck injuries
- - Low blood pressure
About
Kapotasana Preparation — midway between Ustrasana and full Kapotasana, using forearms on floor.
Step-by-Step Instructions
1
1. Kneel upright.
2
2. Hands on lower back, thumbs behind.
3
3. Inhale, lift chest.
4
4. Exhale, lean back (like Ustrasana).
5
5. Hands to heels.
6
6. Now lower elbows to floor (one at a time).
7
7. Head on or near the floor.
8
8. Hold 3-5 breaths.
9
9. Press up using hands.
10
10. Balasana.