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Kapotasana

Samasthithi: Seated position, legs stretched out in front, back straight.

Kapotasna Pose
Steps and Asanasthithi:
Inhale and fold the left leg inside
Exhale
Inhaling fold the right leg outwards (left leg heel should be at the perineum, right leg heel should touch the buttocks)
Interlock palms and place them on the left knee
Inhale and swing the neck back, arching the back.
Relax the shoulders
Breathe normally for 6-7 counts
Inhale take the palms further up to the end of the thigh.
Bend back from the waist, stretching the chest further and look back.
Breathe normally for 6-7 counts
Exhale and swing back, straightening the body.
Come back to samasthithi & repeat the same on other side.
Vision: eyes open looking up

Benefits:
Brings flexibility of the neck (very good for cases of cervical spondylosis)
Stimulates thyroid
Strengthens the upper back
Improves blood circulation in abdomen and reproductory system
Helps in relieving Sciatica pain
Helps in better respiration (chest expansion)
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