Tone your thighs, hips and shoulders with Ardha Kapotasana or Half Pigeon Pose

This pose stretches the outer portion of the thighs, glutes, shoulders and chest bringing them into shape.

The ardha kapotasana or half pigeon pose stretches the outer portion of the thighs, glutes, shoulders and chest bringing them into shape. It also stretches the abdomen thereby reducing fat from the abdominal area. It is an excellent pose to open up the hip joint and lengthen the hip flexor. This asana also improves the alignment and posture of the body. You may also want to know yoga poses to tone thighs.

Besides, the half pigeon pose alleviates sciatica pain, lower back pain and any stiffness in the back. This asana also helps in reducing urinary disorders.

Steps to do the pose

In a sitting posture, bend the right leg to bring the knee in front of the body. Stretch out the left leg behind.

Now place your palms in front and place the heel away from the groin.

Inhale slowly and join your palms together. Now stretch your upper body backwards and look up at the sky.

Hold this posture for thirty seconds to a minute.

Bring your left leg in front and repeat the pose.

Make sure you breathe deeply through each step.

Tips:

• If your knee and hips are not very flexible, you can keep your hand on the mat to support your knee joint.
• If you are a beginner, do not rush into the pose as the knees are very vulnerable in this position and sudden movements can cause pain and injury.

Contraindication

If you are suffering from any kind of knee, back and ankle injury, it is always better to practise this pose under supervision.

Image source: Getty Images

Image for representation purpose only

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