Ardha bheka Kapotasana

YOGA POSTURES A great source for Yoga Postures by Mark Giubarelli.
white space

YOGA POSTURES ASANA YOGA POSES YOGA POSITIONS TADASANA
Downward Dog Cobra pose Headstand Shoulderstand Warrior 1 pose Warrior 2 pose Triangle pose Half Moon pose child pose Cat Pose

Ardha Bheka Kapotasana

Translation: Half Frog Pigeon
This Pigeon Pose has elements of Bhekasana the Frog pose. In one the upper body is sideways and in the other the chest faces forward. Doing this pose will allow you to eventually perform Vamadevasana a very old pose named after a god of destruction.

white spaceArdha Kapotasana Half Pigeon

Bend the back leg and place the hand over the toes or foot to help lever the lower leg down. Push down on the foot to stretch the Quadriceps.

white space

For an easier version of this pose place the arm down on the mat instead of forward or up. Raising an arm up will allow the chest to align forward.

white space

Benefits
This yoga posture stretches the hip, knees and quadriceps.

white space

Risks
The meniscus of the knee is very vulnerable. If the knee and hip are not flexible keep the hand on the mat supporting the knee joint and reducing the pressure. You want to avoid sudden motions when the weight and force fall on the knee because this is a vulnerable time. Haste will get you in trouble. This is quite often done by students. Be aware of the necessity to enter all yoga postures slowly and with grace. Especially one that twists and bends a joint simultaneously.

white space

Knee muscle really prevent the stretch from deepening. These are the popliteus which wraps around the tibia and inserts in the femur at the inner part of the end of the bone. Close the that on the outside of the knee is the arcuate popliteal ligament and the lateral collateral ligament of the knee and the medial collateral ligement. These bind the Fibula and femur together at the outer part of the knee joint. These are also stretched along with the knees internal ligaments.
white space
Vinyasa Yoga Sequencing and Flowing
Vinyasa Yoga postures to transition from and to:
yoga position half moon Anjaneyasana lunge pose chair pose utkatasana Downward Facing Dog pose Downward Dog Yoga Positionse Janu Sirsasana Yoga Posture Parivrtta Janu Sirsasana Parsva Dandasana cat pose flow Downward Facing Staff Pose Parsva Dandasana chaturanga dandasana astangasana Yoga Posture Samabhasana cobra pose Bhujangasana Yoga Posture Samabhasana Yoga Positions Kapotasana Yoga Posture Kapotasana Downward Facing Kapotasana Yoga Posture hanumanasana Navasana boat pose

white space

Ardha Chandrasana Anjaneyasana Ardha Padmasana Adho Mukha Svanasana Eka Pada Adho Muka Svanasana Janu Sirsasana Parivrtta Janu Sirsasana Parivrtta Parighasana Cat Flow, Adho Mukha Dandasana Parsva Dandasana Chaturanga Dandasana Astangasana Salabhasana Bhujangasana Upavistha Parivrttasana Salamba Kapotasana Kapotasana Adho Muka Kapotasana Hanumanasana Navasana

white space

Yoga Teacher Tips
A wonderful resting pose after a hard standing sequence of standing posture or Sun Salutations.

white space

“When lines of force feel straight they usually are. In this pose there is a straight line through the arms all the way up to the toes of the raised leg.”

SHARE