Yoga Stretching Exercises for Stretching Flexibility (#6)

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KAPOTASANA (pigeon pose)
Kapotasana is one of the more intense and challenging backbends taught, but if you learn to practice properly, it doesn't have to be unpleasant to learn. Before even attempting this posture, you want to be thoroughly warmed up, and you should be competent in Ustrasana Pose and full wheel pose as well. This posture is essentially Ustrasana Pose taken one step further.

HOW TO PRACTICE: Pigeon Pose
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There are many different ways to get in and out of this posture, but the way I'll teach you is the most comfortable and least extreme. Follow these steps:

1) Knees apart hips width
2) Hands on hips, pressing forward
3) Hips forward as far as you can, drop your head back
4) Take your hands to a prayer position at your throat
5) Legs strong, reach your hands to your ears, then extend all the way straight
6) Hang and breathe for as long as possible

*optional next steps*

7) Take your hands to the floor (legs strong)
8) Press into your hands and try to straighten through the arms for 5 breaths
9) Walk your hands to your feet, take your heals, and lower your elbows to the floor
10) Reverse your way out of it

PIGEON POSE TIPS
You have to train yourself, "lower body strong, upper body soft." It's one of the most important principals of this posture and many other drop-back style backbends. In order to find freedom and flexibility in your chest and shoulders in particular, you have to consciously release those areas.

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[letsfreakndance]

wow, can I marry you?......hehe just kidding. great exercises. I have a few questions though if you don't mind.

I have a really stiff back and hip flexors, what pose would be best for me to start off with. And for how long?

[phdbob2009]

Great yoga instructor and demonstrator. One of the most flexible I have ever seen.

[SuperBeautyQueen123]

Easy I'm way too flexible

[smegmie69]

i didnt know people could be that flexible

[18QueenHearts]

I did the slowly lowering head holding calves....however, when i attempted to just "hang in there"...my back hurt and i had to stop..is this normal?? and what can i do to gradually get to this point?

[BellaMacVD]

Great help, man! thank you for this videos!!!! ;)

[Mostiraul]

i want to be more flexible.. Im like a STONE ..

[PrairieRockz]

So...love the video...but I almost died D: nah I just felt immense pain but it was worth it, one day I'll be able to do this completely.

[3DKitKat]

I holded the first pose for 11 minutes straight!!!! Im 11 years old and I have noo exprience in flexibity and I cant dance or hit flips/splits!!!! This hurted alot!!!

[chef13456]

WOW this is fun and easy ^^

[wtficantgetausername]

damn thats intense! nicely done

[shallowmic]

I need close up.