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Pigeon Pose 3 Kapotasana 3

: 2 min

: 74 score

: 10 kcal

Favorable effect

Increases mobility of the shoulder joints
Strengthens the back muscles
Improves spinal mobility
Improves mobility of the hip joints
Improves mobility of the ankle joints

Contraindications

Pregnancy

Lower back injuries

Technique of execution

Come up into a kneeling position. Place your palms on the floor. Pull your left knee forward and bring it down to the floor, between your hands. Rest your left buttock on your left heel. Stretch your right leg out behind you. Raise your arms sideways over your head, and join your palms. Stretch your body up. Keep your balance. Breathe evenly. Then bring your arms down sideways. Press your hands into the floor. Shift your pelvis back. Sit back on your heels. Repeat on the other side. Come up into a kneeling position. Place your palms on the floor. Pull your right knee forward and bring it down to the floor, between your hands. Rest your right buttock on your right heel. Stretch your left leg out behind you. Raise your arms sideways over your head, and join your palms. Stretch your body up. Keep your balance. Breathe evenly. Then lower your arms sideways. Press your hands into the floor. Shift your pelvis back. Sit back on your heels. Keep your back straight. Let your palms rest on your thighs.

What to do if it does not work out, as in the video

1

Keep your legs tense to have a more stable base. First, stretch upwards through the crown of your head, before bending backwards.

2

If you experience any discomfort, please stop immediately.

Where can I meet

Lesson search

Challenges

Pigeon Pose 3 occurs 16 times in 16 lessons

Theme	Title	Time
Arms	Strong Arms 90 min	90 min
Energy	Cheerful Morning 45 min	45 min
Energy	Cheerful Morning 60 min	60 min
Energy	Cheerful Morning 90 min	90 min
Kidneys	Healthy Kidneys 15 min	15 min
Kidneys	Healthy Kidneys 20 min	20 min
Kidneys	Healthy Kidneys 25 min	25 min
Kidneys	Healthy Kidneys 30 min	30 min
Kidneys	Healthy Kidneys 45 min	45 min
Kidneys	Healthy Kidneys 60 min	60 min
Kidneys	Healthy Kidneys 90 min	90 min
Breasts	Firm Breasts 90 min	90 min
Traveling	Pre-Flight 45 min	45 min
Traveling	Pre-Flight 90 min	90 min
Depression	Release from anxiety 60 min	60 min
Kidneys	Swelling removal 45 min	45 min

Pigeon Pose 3 occurs 20 times in 21 challenges

Theme	Title	Duration	Day
Flexibility	Flexible Body in 28 Days 4 w. Day: 9, 23	4 w.	9, 23
Stress	Anti-Stress in 28 Days 4 w. Day: 14, 17, 21	4 w.	14, 17, 21
Joints	Healthy Joints in 28 Days 4 w. Day: 8, 9	4 w.	8, 9
Energy	Energy Wake Up in 28 Days 4 w. Day: 26	4 w.	26
Back	Royal Posture in 14 Days 2 w. Day: 4	2 w.	4
Split	Front split in 7 Days 1 w. Day: 3, 6	1 w.	3, 6
Back	Royal Posture in 7 Days 1 w. Day: 4	1 w.	4
Depression	Overcoming Depression in 7 Days 1 w. Day: 4, 7	1 w.	4, 7
Split	Front split in 21 Days 3 w. Day: 3, 6	3 w.	3, 6
Depression	Overcoming Depression in 21 Days 3 w. Day: 4, 7	3 w.	4, 7
Back	Royal Posture in 21 Days 3 w. Day: 4, 11	3 w.	4, 11
Habits	Stop Drinking in 21 Days 3 w. Day: 11	3 w.	11
Energy	Static complex in 14 days 2 w. Day: 7	2 w.	7
Energy	Static complex in 21 days 3 w. Day: 8, 13	3 w.	8, 13
Stress	Release from anxiety in 21 days 3 w. Day: 13	3 w.	13
Stress	Release from anxiety in 28 days 4 w. Day: 23	4 w.	23
Split	Side split in 35 days 5 w. Day: 25	5 w.	25
Joints	Hip Opening in 28 Days 4 w. Day: 16	4 w.	16
Harmony	Inner Harmony in 14 Days 2 w. Day: 8	2 w.	8
Productivity	Yoga for Advanced in 21 days 3 w. Day: 17	3 w.	17

Details of the exercise

Category

Seated Poses

Duration

: 2 minutes

Energy consumption

: 10 kcal

Reward

Flexibility

12

Stamina

14

Focus

8

Strength

12

Mobility

18

Balance

10

Popularity 303 out of 444

Rarely used
in ready-made lessons

16 lessons

Rarely used
in ready-made courses

21 challenges

Where can I meet

Lesson search

Challenges

Pigeon Pose 3 occurs 16 times in 16 lessons

Theme	Title	Time
Arms	Strong Arms 90 min	90 min
Energy	Cheerful Morning 45 min	45 min
Energy	Cheerful Morning 60 min	60 min
Energy	Cheerful Morning 90 min	90 min
Kidneys	Healthy Kidneys 15 min	15 min
Kidneys	Healthy Kidneys 20 min	20 min
Kidneys	Healthy Kidneys 25 min	25 min
Kidneys	Healthy Kidneys 30 min	30 min
Kidneys	Healthy Kidneys 45 min	45 min
Kidneys	Healthy Kidneys 60 min	60 min
Kidneys	Healthy Kidneys 90 min	90 min
Breasts	Firm Breasts 90 min	90 min
Traveling	Pre-Flight 45 min	45 min
Traveling	Pre-Flight 90 min	90 min
Depression	Release from anxiety 60 min	60 min
Kidneys	Swelling removal 45 min	45 min

Pigeon Pose 3 occurs 20 times in 21 challenges

Theme	Title	Duration	Day
Flexibility	Flexible Body in 28 Days 4 w. Day: 9, 23	4 w.	9, 23
Stress	Anti-Stress in 28 Days 4 w. Day: 14, 17, 21	4 w.	14, 17, 21
Joints	Healthy Joints in 28 Days 4 w. Day: 8, 9	4 w.	8, 9
Energy	Energy Wake Up in 28 Days 4 w. Day: 26	4 w.	26
Back	Royal Posture in 14 Days 2 w. Day: 4	2 w.	4
Split	Front split in 7 Days 1 w. Day: 3, 6	1 w.	3, 6
Back	Royal Posture in 7 Days 1 w. Day: 4	1 w.	4
Depression	Overcoming Depression in 7 Days 1 w. Day: 4, 7	1 w.	4, 7
Split	Front split in 21 Days 3 w. Day: 3, 6	3 w.	3, 6
Depression	Overcoming Depression in 21 Days 3 w. Day: 4, 7	3 w.	4, 7
Back	Royal Posture in 21 Days 3 w. Day: 4, 11	3 w.	4, 11
Habits	Stop Drinking in 21 Days 3 w. Day: 11	3 w.	11
Energy	Static complex in 14 days 2 w. Day: 7	2 w.	7
Energy	Static complex in 21 days 3 w. Day: 8, 13	3 w.	8, 13
Stress	Release from anxiety in 21 days 3 w. Day: 13	3 w.	13
Stress	Release from anxiety in 28 days 4 w. Day: 23	4 w.	23
Split	Side split in 35 days 5 w. Day: 25	5 w.	25
Joints	Hip Opening in 28 Days 4 w. Day: 16	4 w.	16
Harmony	Inner Harmony in 14 Days 2 w. Day: 8	2 w.	8
Productivity	Yoga for Advanced in 21 days 3 w. Day: 17	3 w.	17