Ardha Kapotasana - Half Pigeon Pose

Try out this Asana with me?, Health Challenge Invite.Tones your lower back and Great for your posture correction.

STEPS :

1. Sit on the mat in a kneeling position or Vajrasana.
2. Now bend forward, placing your hands on the mat with palms touching the ground.
3. Ensure that the hands are placed about 2 feet apart or as the shoulder length.
4. Now raise yourself like you do during Marjariasana.
5. Now spread the knees out, ensuring the shoulder-length gap between the two knees.
6. Move the right foot forward and bend it slightly sideways toward the right.
7. Your right foot is placed near the pelvic region.
8. Now stretch the left leg backward and straighten the knee.
9. Place your hands on the mat next to the hips, and then raise your head and chest.
10. Fix your gaze forward, breath slowly and deeply, and stay in the pose for 30-60 seconds.
11. Release the pose and repeat the same steps on the other side.

Benefits

• Stretches groin and thighs.
• Tones lower back.
• Great for posture correction.
• Activates the entire Endocrine System.
• Excellent in stimulating the nervous system.
• Improves blood circulation.
• Improves the flexibility of the spine.
• Provides a deep stretch to the entire lower body.

Who Can Do

Consult a doctor before beginning an exercise regime.