Building Your Kapotasana (Level 3)

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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.

[@tanyasantosa5407]

The best video on kapotasana on KZbin. Thank you so much

[@truptiragarwal]

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!

[@user-lj4xy2wy1j]

You’re blocks are so cute!! And love your style of explaining stuff 🙏❤️✨

[@dranoeliagarcia]

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 😊😊

[@JaniceLiou]

Ciencia vegana yay! I’m so glad they’re helpful! 💕💕😍🙏

[@dranoeliagarcia]

Janice Liou of course they are! Keep it up💞💞😊😊 I would also like to say that although most of your followers are on IG, full KZbin videos are a better way to connect and they are easier to follow. With IG tutorials I often find myself in the middle of a pose waiting for the IG video to get back where I got stuck 😅😅

[@JaniceLiou]

Noted!! More to come for sure! ♥️♥️

[@sujanm1046]

Really good tutorial for advanced students. Well explained, detailed, step by step. Great. Thank you

[@shahidlatif4688]

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

[@subhashbijarniya7316]

Nice teaching mam

[@yogahustle]

Queen of props! You are so creative with sequencing and using props to build up to poses!!!

[@ramyaramamoorthi2633]

I nearly clapped towards the end , beautiful

[@akashjagwani6046]

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

[@slobodanjovanovic8188]

Excellent.

[@MarcusRockey]

Helpful video. It's also so important to lift the chest and avoid bending too low in the spine.

[@vivianemarques1297]

Obrigada

[@krishnavenimurali8198]

👌👌 good explanation

[@elianecodiroli9909]

Thank you Janice, great tutorial. I am an intermediate ashtanga practitioner and struggle with Kapotasana. I am going to practice using your tips. :-)

[@magdarodrigues1017]

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!

[@vivianemarques1297]

Estou quase. A evolução é impressionante. Gratidão. Namastê

[@jadex38]

Great tutorial for a pose that is not very accessible to most- Thank you!

[@jananikumar2462]

Very beautifully elaborated the sequence to achieve this advanced asana. Well done!

[@premanjaliprasad7183]

This is exactly what i was looking for😊👍thanks

[@GolfWhisperer54]

Thanks for the education ☺️

[@HealthandHappinessbyRanjana]

Most amazing video on KZbin 😀👌

[@ms.sonaligedam7407]

Beautifully explained!! Grateful for video

[@nithibasker4529]

I really like yoga lessons 😍👍 Thanks

[@catamaryoga_oficial]

thank you! your info is super helpful!

[@ghotipant6518]

beautiful

[@xgnnetx1869]

Such a good video Thank you

[@kendriti]

10:09 saving this, never thought of doing it on a wall

[@lingzyL]

I follow you on Instagram too. Please post more often!

[@JaniceLiou]

L 7 i will do my best to make these more consistently! ♥️🙏

[@rajinair9664]

I like your technique and teaching please share morning yoga

[@omprakashsampath2691]

Really great.step by step super explain.it is very use to me and beginners.rhank you mam.

[@sarahshawsehgal5121]

Can only get into knights pose so far but I will get there soon! Thank you for your awesome video!

[@raniantai6527]

what an awesome video and instruction thank you Janice!!!

[@gyathirigyathiri9847]

Hi miss let say do practice like this every day how many weeks can do ready like this.. For one pose how many seconds do the pose..

[@vivianemarques1297]

Especial demais

[@AnaCarolFa]

Gostei dessa idéia de sequência

[@nisuptabhattacharya5838]

Will you recommend using the yoga wheel

[@leanaronda2296]

Luv it!!! Can we get a tutorial for the cobra pose pretty pleaseeee!!!!!🙏🙏🙏🙏

[@ELLENoco]

Great video. Also a lovely relaxed teaching voice!

[@Lousada219]

Oh thank you so much for this!! I'm going to do this right now 😊😊

[@Bhartiben11154]

Wow amazing

[@zendrabolit]

Nice ! Thx 4 class !

[@swapnilupadhyay9708]

Amazing

[@D3N1C3ful]

This is just awesome!! Should I do additional warm up exercises or are the stretches already to warm up the muscles?

[@ParcheesyBananaphone]

My only problem is that the blood rushes to my head whenever I do bridges/ especially with this pose. Does this happen to anyone else and is there any way to minimize the dizziness?

[@supriyar3570]

It's actually quite common. And people get used to the poses after a while and the blood rushes don't happen as much.

[@mariavirginiaokovic9064]

Maybe what you are experiencing is some kind of “rajas” (agitation, turbulence, inner noise that come out trough your body or mind). In that case i recommend you that you observe calmly your body reactions and also your thoughts and in this moments take deep breaths. Then... Try to point your attention to your breath. Let go those thoughts or feelings. If you breath deep, nice and comfortably you can stay in the posture. If you don’t, try to go slower in to the asana (maybe take a “step back” and stay there breathing) or go completely out of the posture. I recommend you that before you do the asanas, start with Surya Namaskar/a (Sun Salutations) and then (with an stretched and warm body) try to go step by step in to the postures. If you practice daily you are going to see amazing changes! Be loving and respectful with your body and everything is going to be fine. 🙏🏻😉 Blessings from Germany 💗 And stay inspired by practicing! Om Shanti Om Peace 🌟

[@teri413]

VaderVengeance I got a yoga trapezes and have been working on inversion and it has helped dramatically with me in poses where I am upside down such as this or bridges. I started with short 30 second increments and worked my time up.. remember to slowly lower and rise up from all inversion type poses as it also reduces the shock of the blood rushing

[@leanaronda2296]

If you dont have any problems with blood presuse, thr dizziness will go away with practising ❤

[@rianabatistiana4634]

Huhu what if I don't have blocks and straps

[@krengarajan10]

Thank you for this awesome video. Can you please post videos on splits and hamstring openings?

[@abhishekpaul9261]

What about breathing during this

[@D3N1C3ful]

Thank you so much! I love to practice with you haha! But without a real warmup the exercises don’t feel right 🥵🥴

[@jolantabanach7273]

🇵🇱💗

[@marjoriemichel7029]

Super je vous suis vos mimes dont je ne comprends pas l anglais c est pas grave

[@reesejanelletutanes3423]

sorry but i dont have the tie thingy

[@shawmeh4191]

Can u do the splits for beginners??

[@HealthandHappinessbyRanjana]

Try this kzbin.info/www/bejne/aH7XiJJ3f7Rsr5I

[@patriziaforte7099]

Dankeschön für die Ausführung der Taube! "Bei der Taube haben wir mehrere Zentren, aber auch die Zusammenziehung der Hüfte in der Sitzhaltung." Heinz Grill demonstriert die Taube mit diesem Inhalt: kzbin.info/www/bejne/ZmOog4toabljhpo

[@user-dc3in2ev1p]

Can you explain how to make the elbow to go down to the floor ? Thank you so much for the video !

[@sophialawren4065]

Did you always have a flexible back or have you worked at it?

[@user-qb9vp3ex8l]

I​ Love​ YOga​❤️❤️❤️

[@subhashkedari3803]

Very nice video

[@IrinkaYoga]

Perfect!

[@michaelandjoannelove126]

No no no VI VI VI

[@michaelandjoannelove126]

Ko

[@Caribbeana]

Waw

[@zainabtanweer2910]

I am afraid I will break..

[@preetgautam8216]

Love you 💋 ma'am where r u from

[@borkapajic4154]

💖It would be more appropriate to first introduce sequences that strenghten and open Areas of the body for work in Kapotasana as quads abdominals back and open flexibility in sholders rather than to encourage many novices that mite rush into sequence here demonstrated.🌻Please consider to share those former poses so that we can have in v i e w the w h o l e practice and can integrate these poses likewise for the complete practice🌠Thank 🌸You🙏 Namaste🌞

[@alwaysyogaly]

[@skandaarogiyam9729]

Your insta page pls

[@shipramaurya3599]

Plzz learn me boobs tightening exercise plzz reply

[@yogranet485]

When you do yoga, don't talk much anymore, it does more harm

[@malainamae7118]

Ranet Marjit she is teaching and explaining what she’s doing and what works best. i find it very helpful. you could easily turn the volume down