Kapotasana [A] - Traditional Practice Series: Familiar with the primary series? - intermediate Series, also Shodhana Nadi (Nadi Sodhana), opens with 40 yoga ...NadiShodhana(Sodhana):theintermediateseriesofAshtangaYogaFamiliarwiththeprimaryseries?-intermediateSeries,alsoShodhanaNadi(NadiSodhana),openswith40yogaasanas,anenergeticdimensionofAshtangaYoga.TraditionalPracticeSeriesKapotasana[A]कपोतासन[अ]Kapotāsana[A]PigeonInfoaboutsequence|Asanaoverview|VinyasaoverviewKapota(कपोत,Kapota)=PigeonAsana(आसन,Āsana)=Pose,Posture,SeatKapotasana(कपोतासन,Kapotāsana)=Pigeon-PostureVinyāsabreathDr̥ṣṭiexplanationofmovement1INañguṣṭhamadhyeraisearmsoverhead2EXnāsāgrespreadfingers,hingingatthehipfoldforward,handstogroundUttanasana(उत्तानासन,Uttānāsana)3INbhrūmadhyecomehalf-wayupwithstraightspine,lifthead4EXnāsāgrehandsdown,floatback,ellbowsclosetochestChaturangaDandasana(चतुराङ्गदण्डासन,CaturāṅgaDaṇḍāsana)5INbhrūmadhyerollontopsoffeet,openthechest,straightenarms,UrdhvaMukhaShvanasana(ऊर्ध्वमुखश्वानासन,ŪrdhvaMukhaŚvānāsana)6EXnābicakretucktoes,pushback,lifthips,straightarmsAdhoMukhaShvanasana(अधोमुखश्वानासन,AdhoMukhaŚvānāsana)7INnāsāgrejumpforwardbalancingonstraightarms,bendlegsintheair(EX)lowerdownintoakneelingposition(IN)placehandsontheiliaccrest,bendback8EXletthehandshangdownoverthetopofthehead,grabyourheels5BRbhrūmadhyeKapotasana[A](कपोतासन[अ],Kapotāsana[A])9INstraightenthearms5BRbhrūmadhyeKapotasana[B](कपोतासन[ब्],Kapotāsana[B])(EX)releasetheheels10INcomeup,handsonthewaist(EX)kneelforward,headtoknees,placehandsonthefloor.11INnāsāgreliftupbalancingonstraightarms,bendlegsintheair12EXnāsāgrelowerdownslowly,elbowsclosetothebody,ChaturangaDandasana(चतुराङ्गदण्डासन,CaturāṅgaDaṇḍāsana)13INbhrūmadhyerollontopsoffeet,openthechest,straightenarms,UrdhvaMukhaShvanasana(ऊर्ध्वमुखश्वानासन,ŪrdhvaMukhaŚvānāsana)14EXnābicakretucktoes,pushback,lifthips,straightarms,AdhoMukhaShvanasana(अधोमुखश्वानासन,AdhoMukhaŚvānāsana)15INbhrūmadhyejumpfeetbetweenhands,straightenthespinehalfwayup,liftyourhead,16EXnā