Light on Yoga: The Bible of Modern Yoga

502

Y oga,sanas, Bandha and Kriya 367

175. Kapotasana Twenty-one* (Plates 507 and 512)

Kapota means a dove or a pigeon. In this pose the chest expands and
puffs out like that of a pouter pigeon, hence the name.

Technique (For beginners)

r. Sit in Virasana on a folded blanket. (Plate 90)

2. Recline back on the blanket and do Supta Vi"rasana. (Plate 95.)
   Stretch the arms over the head, bend the elbows and place the palms
   near the ears, the fingers pointing to the shoulders. (Plate 503)

503

3· Bear the weight on the palms and exhale. Stretch the arms and raise

the whole body from the knees by stretching the thighs and then join

the knees. (Plate 504)

(^4) · Contract the buttocks, stretch the entire spine, bend the elbows and
hold the toes. (Plate 505.) Then rest the elbows on the floor. (Plate 506.)