Talk about a backbend! This one known as King Pigeon Pose bends most people more than they’d want to. Kapotasana is the lesser-known of the ”king pigeon” poses in yoga. This is close in style to the chakra bond. The difference is that you have your knees on the ground. So you bend backwards until you can grab your heels. This requires you to stretch very far and can take some time before you are prepared to make the connection between your hands and feet.
Opens hip flexor muscles and groin.
Opens your hip rotator muscles.
May relieve sciatic nerve tension and ease chronic low back pain.
To learn this pose:
Begin in kneeling position with hips over knees and tops of feet on the ground.
Place hands together at center of chest.
Take a big inhale to lift arms high and lengthen through tailbone. Lift chest. Use exhale to arch spine and lean backward. Allow hands to reach toward the ground, and then release hands completely to the ground. Breathe here.
When you are ready, softly release head to the ground.
Start to crawl hands back toward feet. (Protect back by making sure knees stay hip-width apart.) Breathe here for as long as is comfortable, and then slowly come up, reversing out and using core to come up evenly (not twisting), if possible.
8. Chakra Bond Pose| Chakra Bandhasana
This takes Full Wheel to a whole other level most people aren’t willing to go. Metaphorically, this pose is supposed to bind your two most powerful chakras to one another. It is a giant backbend that requires the entire spine to be loose.
Expands chest and shoulders
Stretch hip flexors and core musculature
Stretch front of shins
Strengthen gluteus muscles of the hip and hamstrings at the back of the thigh
Strengthen low back musculature
Relieves some forms of low back pain
Therapeutic for asthma, opening accessory muscles of breathing
To learn this pose:
Lie on your back, bend your knees, and place your feet flat on the ground (heels as close as possible to your booty).
Bend your elbows and place your palms flat on the ground above your shoulders, fingertips facing your feet.
Inhale, press into your palms and lift your head and shoulders off the ground, placing the crown (top) of your head on the mat.
Check to make sure your hands and feet are parallel. You can stay here, getting used to being upside down, or take a deep inhale as you straighten your arms and lift your head off the ground. Once you’re fully in the pose, try to walk your hands and feet a little closer together.
Grab the top of your ankles and stay here for five deep breaths and then slowly lower your body down.