Common steps and sub-activities

Asana - Kapotasana

 

Step 1

Kneel upright, with your knees slightly narrower than hip width apart and your hips, shoulders, and head stacked directly above your knees. With your hands, press down against the back of your pelvis.

Step 2

On an inhalation, tuck your chin toward your sternum and lean your head and shoulders back as far as you can without pushing your hips forward. Firm your shoulder blades against your back and lift the top of your sternum. When your chest is maximally lifted, gradually release your head back.

Step 3

Before you arch all the way back and place your head and hands on the floor, bring your palms together in front of your sternum in Anjali Mudra. Then separate your hands and reach them overhead toward the floor behind you. Bring your hips forward enough to counterbalance the backward movement of the upper torso and head. Keep your thighs as perpendicular to the floor as possible as you drop back. Place your palms on the floor, fingers pointing toward your feet, then lower your crown to the floor as well.

Step 4

Press your palms, lift your head slightly off the floor and raise your hips, opening your front groins as much as possible. Lifting your pelvis as much as possible, lengthen and extend your upper spine and walk your hands to your feet. As you do, lower your forearms to the floor. If possible, grip your ankles (or, if you're very flexible, your calves). Draw your elbows toward each other until they're shoulder width apart, and anchor them firmly on the floor. Extend your neck and place your forehead on the floor.