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Pose of the Week: Kapotasana

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Benefits of the Pose

Back opener

Shoulder opener

Strengthens quads and abs

Effects According to BKS Iyengar (Light on Yoga)

Tones the spinal region

Pelvic region stretched

Genital organs kept healthy

Massages the heart and strengthens it

What is Needed For This Pose

Strong quads

Open hip flexors

Open back

Open shoulders

Pre requisite Poses

Urdhva Dhanurasana

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Laghu Vajrasana


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Shanna Small has been practicing Ashtanga Yoga and studying the Yoga Sutras since 2001. She has studied in Mysore with Sharath Jois and is the Director of AYS Charlotte, a school for traditional Ashtanga in Charlotte NC. She has written for Yoga International and the Ashtanga Dispatch. Go here for more information on AYS Charlotte. For information on workshops, please e-mail shanna@shannasmallyoga.com.