Half Pigeon - Ardha Kapotasana

Try out this Asana with me?, Health Challenge Invite. Ardha Kapot?sana

STEPS :

1. Sit on the floor in the kneeling position or Vajrasana.
2. Bend forward and place your hands on the floor with palms touching the ground. Let the hands be placed about 2 feet apart, or the shoulder-length.
3. From this position, raise yourself up to the cat pose or Marjariasana.
4. Spread out the knees so that there is a shoulder-length gap between the two knees.
5. Now bring the left foot forward and bend it sideways towards the right. Place the left foot just in front of the right knee.
6. Stretch the right leg behind and straighten the right knee.
7. Place the hands on the floor next to the hips.
8. Raise the chest and head. Gaze straight ahead.
9. Breathe slowly and deeply and maintain the position for as long as you are comfortable. In this final position, the practitioner looks like the pigeon from the sides.
10. To release the position, raise yourself up and slide back the left leg to the cat pose or Marjariasana.
11. Repeat the steps with the right leg bend and the left leg stretched behind.
12. Once the practitioner has mastered the above pose, a further step can be done by bending the right leg upwards and holding the toes with the hands from over the head. This is difficult for beginners and will need good flexibility of the entire body.

Benefits

• Stimulates Nervous System
• Improves Circulation in the Reproductive System
• Provides Deep Stretch to the Lower Body
• Enhances Flexibility and Organ Functioning
• Activates the Endocrine System

Who Can Do

Consult a doctor before beginning an exercise regime.