⎯⎯⎯⎯⎯ ◆ ⎯⎯⎯⎯⎯
Kapotasana
⎯⎯⎯⎯⎯ ◆ ⎯⎯⎯⎯⎯
![Yoga Techniques & Fitness](https://ashtanga.tech/wp-content/uploads/2023/05/Express-"Anatomy-&-Physiology-in-yoga"-in-1-150x150.png)
Yoga Techniques and Fitness
Vinyasa Count: Kapotasana [A], Kapotasana [B]
| # | Sanskrit | Instruction |
|---|---|---|
| 7 | Sapta | Inhale, jump forward, hold waist |
| Exhale, engage the pelvic floor | ||
| Inhale, prepare by lifting the spine away from the pelvis | ||
| 8 | Astau | Exhale, catch heels, five breaths |
| 10 | Dasa | Inhale, straight arms, five breaths |
| Inhale, come up, hold waist | ||
| Exhale | ||
| 11 | Ekadasa | Inhale, lift up |
| 12 | Duadasa | Exhale, jump back, Chaturanga Dandasana |
| 13 | Trayodasa | Inhale, Urdhva Mukha Svanasana |
| 14 | Caturdasa | Exhale, Adho Mukha Svanasana |
Anatomy
This is an advanced back bend. We illustrate an intermediate variation using a belt to aid in grasping the foot. Pay particular attention to the chest in this pose. Pigeon helps to lift and open the chest by activating the pectoralis minor muscles, located at the upper part of the chest, and the rhomboid muscles, which connect the spine to the shoulder blades.
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