Kapotasana

Meaning: Kapota – pigeon
In this asana, the chest expands and puffs out like that of a pigeon

Procedure:
Sit in vajrasana with vision in front. Inhaling, kneel down. While exhaling, bend forward and keep the elbows and crown of the head on the soles of the feet. Palms should be on the knee. Breathe for a few times in same position. Then, inhaling, come up to kneel down position and as you exhale, come back to vajrasana.

Benefits:

It tones up the entire spinal region as the blood is made to circulate well around the spinal column
Since the pelvic region is stretched, the genital organs get healthy
The diaphragm is lifted up and this massages the heart gently and strengthens it
The chest expands completely thus improving respiration

Limitations:
Women shoulnot practise it during pregnancy and menstruation