Kapotasana | Pigeon Pose by Yoga Teacher Caroline Klebl

Kapotasana, Pigeon pose is practiced in the second series of Ashtanga Yoga. It is the second to last pose in a sequence of backbends, that begins with shalabhasana, bhekasana, dhanurasana, parshva danurasana, ustrasana and laghuvajrasana. Kapotasana is a deep backbends that is preceded by the practice of less difficult backbends.

From downward facing dog, hop forward between the hands onto the knees. Inhale raise the rib cage and place the hands into Anjali mudra, prayer position. Exhale arch back and reach the palms of the hands to the floor over the head, keeping the knees hip width apart. Then walk the hands to the feet an take hold of the heels or ankles. Place the forehead on the floor between the feet and elbows down to the floor, shoulder width apart. Breathe deeply for 5-10 breaths. Place the hands on the floor on either side of the feet, straighten the arms and practice Kapotasana B for 5 deep breaths. Inhale raise up onto the knees with the hands in Anjali mudra. Place the hands on the floor on either side of the knees, exhale hop back into chaturanga dandasana. Inhale urdhva Mukha Shvanasana. Exhale adho Mukha Shvanasana.

The first series and back bends at the end of the first series, prepare you to practice the backbends of the second series. Enjoy Kapotasana!

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