Raja Kapotasana- The King Pigeon Pose

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Raja Kapotasana- The King Pigeon Pose

Prerequisites

Bhujangasana, Dhanurasana, Setu Bandhasana Gomukasana, Baddha Konasana, Anjaneyasana

How to do

1. Sit on the ground with both feet stretched forward.
2. Fold the right leg so that the heel touches the inside of the upper thigh. The knee should be pointed forward.
3. Stretch the left leg back so that the thigh, calf, and toes all touch the floor.
4. Raise the left foot upwards and slowly hold the toes while simultaneously leaning back.
5. Turn the elbow upwards by rotating the shoulder and bring the left foot closer to the head.
6. Balance and slowly pull the left foot forward with both hands so that the headrests on the sole of the left foot.
7. Continue to breathe naturally in this position for about 30 seconds.
8. Repeat in the same way for the right leg.

Benefits

1. Energizes the shoulder, lower back, and abdominal muscles.
2. Energizes the 6 main Chakras( Mooladhara to Ajna).
3. Strengthens the ribcage.
4. Stretches increase the flexibility in the hip, knees, and ankle joints.

Who should avoid

1. People with back, abdominal, and neck-related problems should consult an experienced yoga teacher before practicing.
2. Those suffering from hypertension, migraines, or insomnia should not do this asana.