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59. Rajakapothasana
King Pigeon Pose
'Raja' means the 'king' , Rajakapothasana means the 'king of pigeons'. Here the chest, which is, pushed forward resembles the pigeon, hence this name.From a prone position, one leg is brought forward with the knee bent so that the shin crosses under the chest. In the full form of the pose, the chest lifts into a backbend and the back leg is bent, shin vertical and the hands reach back to clutch the foot. Variations Rajakapotasana may have hands and/or back leg on the ground, as well as the chest folded over the front leg.Rajakapotasana is also known as ‘king pigeon pose’. It differs a bit from the pigeon pose in yoga. This asana has its name derived from the Sanskrit term ‘raja’ which means ‘king’, ‘kapota’ which means ‘pigeon’ and ‘asana’ which means ‘pose’ or ‘posture’.Rajakapotasana can also be classified under intense backbend poses and is often categorized under advanced form of yoga asanas. To learn this asana at home, follow the simple steps mentioned below and get started:-
By exhalation lift the head and trunk upward to the maximum extent. Bend the knees and lift the feet up.Move both the hands towards back, firmly hold the knees with the hands. The head should rest on the soles and heels.Hold in this position for about 10 to 15 seconds.Release the hands first and place the palms in front on the floor. Thereafter slowly rest the chest on the floor and relax.1. Start your asana by sitting down on the floor in Vajrasana position. Place your palms on your knees. Keep your back straight. Look straight in the forward direction.
2. Kneel down on the floor and place your knees slightly wider than your hips.
3. Inhale and bring your chest forwards, lift up your chin and tilt your head upwards.
4. Fold your right leg from your knees and place it in front of your body with the sole of your feet facing towards left side.
In this exercise the lumbar region of the spine are stretched well and hence the problems in those regions will be effectively cured.The neck and shoulder pain is relieved.Due to increased blood circulation in the area of thyroids, parathyroid and adrenal glands, the problem in those areas is cured. As the abdominal organs are pressed on the floor while performing this exercise, all the abdominal problems are cured.Raja Kapotasana is an asana which helps to open up the chest and also strengthens the back and groin. It opens and increases the flexibility of the hips, at the same time strengthening the back, and stretching the thighs and the groin.
The exercise is not recommended for those suffering from insomnia, frequent migraines, and hypertension.If you have had a serious injury to your back or your neck, avoid performing any back bend.
Start by sitting on a chair with your feet placed comfortably and firmly on the ground.

Mayurasana I
Shalabhasana II
Urdhwamukha Tittibhasana
Surya Namaskara
Hanumana Valikilyasana
Ardha Chakrasana
Ekapada Shayanadanda Ekahastha Mayurasana
Urdhva Dhanurasana
Vipareetha Shalabhasana
Janu Shirshasana
Laghu Vajrasana
viparita karani

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