How to do Vajra Kapotasana (The Dove Pose): Steps & Health Benefits:

Health benefits of Vajra Kapotasana include strengthening The Back, Abdomen, Legs and Hips, Helps to Reduce Back Pain, Improves Digestive Health

Updated: December 27, 2017


Vajra Kapotasana is one of the most easiest and important asana in yoga with lots of health benefits. It is also known as The Crocodile Pose. The name Vajra Kapotasana actually comes from Sanskrit words, where Vajra means Thunderbolt, Kapota means Dove or Pigeon and Asana mean Pose. So combine all the words, it's pronounced as The Dove Pose.  

Vajra Kapotasana has lots of health benefits; among that some of the health benefits of Vajra Kapotasana include strengthening The Back, Abdomen, Legs and Hips, Helps to Reduce Back Pain, Improves Digestive Health, Improves the Function of Liver and Kidneys, Improves Cardiovascular Health, Relieves Stress and Anxiety and Enhance Sexual Health.

Before we go to do this asana, we should know for whom this Vajra Kapotasana is not recommended. Those who are suffering from severe back, neck or head injuries they should not do this asana.  Those who are suffering from high or low blood pressure, heart problems, weight issues, hernia. This asana should also avoid during menstrual cycles and during pregnancy.

How to do Vajra Kapotasana (The Dove Pose):

  • To start this asana get onto the yoga mat and come to the kneeling position on the yoga mat with your back straight and arms resting at your sides.
  • Recline and place your hands on the floor behind you, fingers confronting internal.
  • Lower your elbows onto the floor behind you so your whole lower arm is on the floor, confronting internal.
  • Curve your back, lifting your thighs up and forward. Endeavor to push your hands toward your feet and try to straighten your arms.
  • Try to remain in this position as long as you can.
  • For beginners, try to be in this position for 30 to 60 seconds.
  • To release from this position, slowly get back to the starting position, keep your leg straight and take a deep breath and relax. Keep both the hands alongside your body. 
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, spine, abdomen, calf, thigh, and arms, but as you practice more you can do this asana more easily.

Health Benefits of Vajra Kapotasana (The Dove Pose): 


Vajra Kapotasana Strengthens arms, shoulders, hands, wrists and legs:

Different studies have been proven that regular practice of Vajra Kapotasana, can stretch your arms, shoulders, hands, wrists and legs muscles, that improves the elasticity of this muscle and also helps to increase the blood flow in this area, which mean muscles will get more amount of oxygen and nutrition that helps them to strengthen and grow, so the regular practice of this Vajra Kapotasana helps to prevent injury in arms, shoulders, hands, wrists and legs.

Vajra Kapotasana Helps to Reduce Back Pain:

Different studies have been proven that, regular practice of Vajra Kapotasana can very helpful for those who are suffering from any perennial back pain, because while practicing this asana it create lots of pressure on the spine and its also stretch the spine, that helps to improve the flexibility of our spine that helps to prevent back pain.

Vajra Kapotasana Improves Cardiovascular Health:

Different studies have been proven that  regular practice of Vajra Kapotasana is very beneficial to improve the cardiovascular health and it also help in preventing various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc., because while doing this asana our upper body is lifting up it create lot of pressure on our chest area and it helps to open the chest muscles and improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body, which is the main cause of various types of cardiovascular diseases.

Vajra Kapotasana Strengthens Buttocks, Abdomen, and Spine:

This asana is also very useful for our buttocks, abdomen and spine. Different studies have been proven that regular practice of this asana improves the elasticity of this muscle and also helps to increase the blood flow in this area, so the regular practice of this Vajra Kapotasana helps to strengthen and prevent injury in the buttocks, abdomen, and spine.

Vajra Kapotasana Improves the Function of the Kidneys and Livers:

Different studies have been proven that regular practice of Vajra Kapotasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning.

Vajra Kapotasana Improves Digestion:

One of the best health benefits of Vajra Kapotasana is, its improving the digestion. Different studies have been proven that Regular practice of Vajra Kapotasana can create a lot of pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and it also promote the production of digestive juice and enzymes that helps in digesting of food and helps to prevent constipation.

Vajra Kapotasana Good for Skin Health:

Different studies have been proven that, regular practice of Vajra Kapotasana helps to improve the blood circulation in our body, which mean our cells the more amounts of oxygen and vital nutrition that ensure the proper growth and repair of dead skin cells.

Vajra Kapotasana Relieves Stress and Anxiety:

Different studies has been proven that regular practice of this Vajra Kapotasana on a regular basis can improve blood circulation to the brain and helps to reduce the stress and anxiety, because while doing this asana our head is going against the gravity toward, down, which helps to improve the blood flow to the brain, this ensure brain get sufficient amount of oxygen and other vital nutrients, this is very beneficial in relieving the stress and anxiety.


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