Ardha kapotasana or half pigeon pose

Ardha kapotasana or half pigeon pose:-

How to do???????

• Sit on the floor in the kneeling position or vajrasana.
• Bend forward and place your hands on the floor with palms touching the ground. Let the hands be placed about 2 feet apart or the shoulder length.
• From this position, raise yourself up to the cat pose or marjariasana.
• SpeeaS out the knees so that there is a shoulder length gap between the two knees.
• Now bring the left foot forward and bendit sideways towards the right. Place the left foot just in front of the right knee.
• Stretch the right leg behind and straight the right knee.
• Place the hands on the floor next to the hips.
• Raise your chest and head. Gaze straight ahead.
• Breathe slowly and deeply and maintain the position for as long as you are comfortable. In this final position the one should look like pigeon form sides.
• To release the pose, raise yourself up and slide back the left leg to the cat pose or marjariasana.
• Repeat the steps with the right leg bend and the left leg stretch behind.
• Once the practitioner has mastered the above pose, a further step can be done by bending the right leg upwards and holding the toes with the hands from over the head. This is difficult for beginners and will need good flexibility for the body.

It's benefits:-

• Ardha kapotasana stretches the legs and the groin muscles.
• The hips are opened up and become flexible.
• It is good for the organs of the abdomen and the reproductive organs.
• This is a good asana for those who want to master padmasana. This asana will loosen up the leg muscles and reduce the pain when you sit in padmasana.
• It broadens the chest and shoulders and can correct postural defects.
• It alleviates sciatica pain.
• It can relieve lower back pain.