Bend over backwards to stay fit

Kapotasana, meaning "pigeon pose", is an intense backbend that puffs out the chest in a way that is likened to the stance of a pigeon. Aside from a satisfying backbend, kapotasana provides a deep stretch to the hips. The daily routine of modern life, which involves sitting on a chair or in a car for the greater part of the day, along with the usual exercises such as running or cycling, make the hips the most overlooked joints in the body, depriving them of the rotation they need to sustain good mobility. This posture is an excellent cool-down after a challenging workout. Kapotasana removes stress and tension from the hips and stimulates lymphatic drainage in the groin.

Procedure

• Come to Santolanasana. See image 1.
• Bring your left knee forward between your hands, rotating your leg so both your knee and the outside of your ankle are in contact with the ground. Sit down as much as possible in the posture, making sure your weight remains central.
• Raise both your arms (or just your left arm, if you can't manage both) above your head, stretch up, press your palms together and arch backwards. Maintain normal breathing. Hold the final posture for 1 minute. Reverse the procedure and repeat on the other side.

Benefits

• It strengthens the muscles of the back.
• It gives a stretch to the shoulders, the chest and the abdomen.
• It relaxes the muscles in the chest and expands the lungs, helping in deeper breathing.
• It relieves sciatica.
• It relieves discomfort in the lower back and buttocks.
• It tones the muscles of the buttocks, groin and thighs.

Caution

Do not practise if you have a back injury, or a recent hip, knee or ankle injury.

Bharat Thakur guides you through practices that will connect you to the wisdom of the ancient Indian science of exercising.