- kapota = pigeon
- āsana = posture
Category:Arm and Leg Support / Backbend
The body is in an arched supine position with the hips and the ribcage lifted, the knees and the elbows are bent, the forearms and the shins are supporting the weight of the body and the crown of the head is softly resting on the earth. The palms are either resting on the feet or are hooked around the heels (depending on flexibility). The weight of the body is distributed equally between the forearms and the shins as the pelvis presses up and the ribcage lifts. The tailbone lengthens towards the knees and the sternum lifts up in the opposite direction creating a gentle arch in the back of the body. The gaze is out in front or down to the earth, depending on flexibility.
Stretches the entire front of the body, the ankles, thighs and groins, abdomen and chest, and throat. Stretches the deep hip flexors (psoas). Strengthens the back muscles. Improves posture. Stimulates the organs of the abdomen and neck.