kapotasana shivsiddhyogpeeth.com

Start in kneeling position, knees hip width apart

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▫️Place your hands on sacrum/ hip; arch your back; lower your head back

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▫️Keeping core engaged, reach both hands toward the floor

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▫️Press feet into the floor, using the same support through the legs, bend the knees as much as needed to place the palms of your hands to the outside of each foot

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▫️If you are comfortable here; walk hands toward your knees so fingers align with your anklebones

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▫️Transfer some weight to your left hand and walk right hand to right heel

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▫️Holding right heel, firmly grip it. Transfer weight slightly into right hand and use right heel as leverage to press up, walking left hand up to grip left heel

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▫️Holding both feet, squeeze the elbows toward each other, and push hips forward

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▫️Bend elbows and bring them to the floor; bring head to the ground

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▫️Stay here for 5 breaths

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BENEFITS OF ASANA

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▫️Stretches ankles, thighs, groins, abdomen, chest + throat.

▫️Stretches the deep hip flexors

▫️Strengthens back muscles.

▫️Improves posture.

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