Building Your Kapotasana (Level 3)
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Published 2018-06-28
All props by Yoga Hustle! Visit www.yogahustle.com
For more check out our Instagrams: @yogahustle and @janiceliou
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.
All Comments (21)
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The best video on kapotasana on YouTube. Thank you so much
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Your sequencing is beautiful. You make the whole approach look so relaxed and effortless, although as regular practitioners know that kapotasana can be quite intimidating :( Love the tutorial! cant wait to try it out!
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Queen of props! You are so creative with sequencing and using props to build up to poses!!!
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what an awesome video and instruction thank you Janice!!!
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Oh thank you so much for this!! I'm going to do this right now 😊😊
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Very beautifully elaborated the sequence to achieve this advanced asana. Well done!
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Really effective exercises for building up to kapotasana, I tried several other ways but I find the method showed in the video really effective hope that we will get other videos to build up for some more advance poses, kudos Janie
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Great video. Also a lovely relaxed teaching voice!
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Thank you Janice, great tutorial. I am an intermediate ashtanga practitioner and struggle with Kapotasana. I am going to practice using your tips. :-)
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Beautifully explained!! Grateful for video
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This is exactly what i was looking for😊👍thanks
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Thank you for your video on kaporasana for beginners...... I am still struggling to get into the final pose but think with practice under your guidance will be able to achieve the final pose
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Awesome! I can't wait to be back home to get my blocks and strap and try this!! Your tutorials, here and on IG are always so detailed that it really helps medium to advanced practitioners like me, which is the most difficult thing. Thanks a lot ilysm 😊😊
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thank you! your info is super helpful!
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Really good tutorial for advanced students. Well explained, detailed, step by step. Great. Thank you
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You’re blocks are so cute!! And love your style of explaining stuff 🙏❤️✨
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Really great.step by step super explain.it is very use to me and beginners.rhank you mam.
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Nice ! Thx 4 class !
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This all looks amazing! But so challenging! I couldn't even the back bends haha do you have a more begginer version of it? Thank you for sharing this!
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Great tutorial for a pose that is not very accessible to most- Thank you!
