Findmoreenergyandfreedominyourspine—andyourmind—asyoumovestepbystepintoKapotasana.ALSOWATCHYogapediaVideo: Kapotasana(PigeonPose)PREVIOUSSTEPIN YOGAPEDIA OpenHips+ShouldersforPigeonPose(Kapotasana)SEE ALLENTRIESIN YOGAPEDIABenefitStretchesthequadriceps,hipflexors,andshoulders;strengthensthecoreandlowerback;steadiesandconcentratesthemind;energizes.InstructionStep1StartinUstrasana.Inhaletoliftyourlowerbellyinandupandmoveyourtailbonetowardthefloortostabilizeyourlowerback.Thenreachyourleftarmtowardtheceiling,externallyrotatingyourleftshoulder.Stayherefor5breaths,exhaletorelease,thenrepeatontheothersidebeforereturningtoUstrasana.Seealso EasyDoesIt:SafeBackhandingwithJasonCrandellStep2Inhalebotharmsalongsideyourears,bringingthepalmstogether,ifpossible.Exhale,makingsureyourlowerbackisstableandlong.Avoidcrunchingthelowerbackbycontinuingtoengagethecoreandmaintaininglengthinthelowerspine.Ifyouareabletoproceedfartherwithoutstrainorpain,inhaletoextendbackward,leadingwiththesternum.Liftyourshoulders,squeezingyourelbowstowardeachother,andletyourheadmoveback.Stayhereforatleast5deepbreaths.Seealso FearNoBackbendStep3Onaninhalation,reachyourarmstowardthefloor.Pressyourfeetintothefloorand,usingthesamesupportthroughthelegsthatyoucultivatedinLaghuvajrasana,bendthekneesonlyasmuchasnecessarytoreachthepalmsofyourhandstotheoutsideofeachfoot.CheckinwithyourlowerbackasyouworktowardthisversionofKapotasana,calledKapotasanaB.Seealso FeeltheWheelinPigeonPoseStep4Walkyourhandstowardyourkneessothefingersalignwithyouranklebones.Transfersomeofyourweighttoyourlefthandandwalkyourrightfingersuptoyourrightheel.Afteryoucatchyourrightheel,firmlygripit.Thentransferyourweightslightlyintoyourrighthandanduseyourrightheelasleveragetopressup,walkingyourleftfingersuptogripyourleftheel.Holdingbothfeet,squeezetheelbowstowardeachother,andpushyourhipsforwardwhilemaintaininglengthandspaceinyourlowerbackbykeepingyourcoreengagedandyourtailbonemovingtowardyourknees.Exhaletobendyourelbowsandsettlethemtowardthefloor.Conti