Building Your Kapotasana (Level 3)

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All props by Yoga Hustle! Visit www.yogahustle.com
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Recorded in: Hot Yoga Revolution (check out www.hotyogarevolution for class schedules!)

Level 3 Kapotasana (Pigeon) with Janice Liou
Use props to build your Kapotasana and get into this advanced backbend step by step.
Recommended: warm up with Backbends for Beginners before starting this practice

This tutorial is to help you build your kapotasana yoga practice with more accessible, similarly shaped poses!

This is an advanced pose, so please move at your own pace, and do not feel the need to connect hand to foot or head to foot if it doesn't feel good. Stay in a position where it challenges you, but you are able to think and breathe into the posture, exploring the 'feel-good' sensations and points of the pose. Find lift in your thoracic and focus on opening the front hips instead of dumping into your lower back.

PRE-REQUISITE: comfort with Backbends for Beginners
Poses covered:
1. Gentle restorative thoracic opener
2. Low lunge hip flexor stretches (if there is any knee pain, skip this pose and take it onto your belly - refer to backbending 101 video)
3. Modified bow pose (no need to connect hand to foot or head to foot)
4. Modified cobra pose (no need to connect hand to foot or head to foot)
5. Forearm wheel + variations
6. Ustrasana dropback preparation
7. Modified Kapotasana
8. Full pose - kapotasana

Move slowly, mindfully, and be patient with your body as it starts to open in areas that are not typically worked on. Finding your breath is more important than depth.