Kapotasana (Pigeon Pose)

Sit in Virasana on a folded blanket. Recline the back on a blanket and do Supta Virasana.

Stretch the arms over the head, bend the elbows, and place the palms near the ears, the fingers pointing towards the shoulders.

Breathing in, press the palms onto the floor, extend your spine, open the shoulders and chest, and lift the sternum up.

Slowly bring the torso upright.

Breathing in, open up your chest. Roll the shoulders so that the elbows touch the ground.

The feet should be close to the back of your head.

Hold the pose and keep breathing (3-5 deep breaths).

Exhale and release the pose until you are back in Supta Virasana.

Straighten the legs one by one and relax on the floor.

Taking the hips too far forward.

Hips are not properly aligned in a square position.

Shifting the hips forward or lifting them off the ground.

Putting too much weight on the front knee.

Back legs not kept straight.

Opens your hip joints and increases the flexibility and elasticity of arms, thighs, spine, hips and lower back muscles.

Reduces lower back pain and stiffness.

Improves overall body posture.

Improves the functioning of the lungs and makes them stronger.

Tones the muscles of the ribcage, abdomen, and chest.

Enhances the respiratory system and breathing functionality.

Relieve symptoms of Asthma.

Help to deal with urinary issues.

Tones the muscles of the throat alleviating issues of thyroid.

Helps in reducing body weight and BMI.

Get rid of excess visceral fats.

Alleviate stress, calm the mind, and improve mental health.

Helps relieve sciatica, colitis, and piles pain.

Improves blood circulation to the muscles of the pelvic floor.

Enhances metabolism.

Get rid of excess visceral fat.

Avoid in case of a stiff back or a sore back.

Avoid if the case of any injury to the spine, neck, shoulders, or hips.

Avoid in case of a ligament tear, worn down joints, or rheumatoid arthritis.

Avoid in case of chronic musculoskeletal injuries.

Avoid in case of recent surgeries in your abdomen, hips, knees, or lower back.

Avoid if suffering from insomnia.

Avoid if suffering from migraine or hypertension.

Avoid if your core functionalities of organs are weak.

Avoid if suffering from spondylitis.

Avoid during pregnancy and mensuration.