---
title: "Kapotasana II"
key: "Kapotasana_II"
url: "https://nithyanandapedia.org/wiki/Kapotasana_II"
markdown_url: "https://nithyanandapedia.org/wiki/Kapotasana_II.md"
type: "dharana"
language: "sa"
categories:
  - "Asanas"
updated: "2019-06-17T21:53:18.000Z"
description: "Description Technique Asana Type Back Bend PRAMANA Āpta Pramāṇa - आप्त प्रमाण Apta Pramana Source Yoga-rahasya 2.21 Original Verse meéd{f¢iNwdaF(s<ippadiy;u> puman!"
---

# Kapotasana II

## Description

Technique

## Asana Type

Back Bend

## PRAMANA

Āpta Pramāṇa - आप्त प्रमाण

## Apta Pramana Source

Yoga-rahasya 2.21

## Original Verse

meéd{f¢iNwdaF(s\<ippadiy;u\> puman! , kpaetaeò+asna\_yas\< k…yaRiNmtihtazn\> .

## Transliteration

merudaëòagranthidäòhyasampipädayiñuù pumän \| kapotoñöräsanäbhyäsaà kuryänmitahitäçanaù ॥

## Translation

A person desiring to strengthen the back (merudanda) and the knots (granthis) in the body, must practice kapotasana and strasana, along with intake of appropriate and limited food.

## Steps/Technique

\1. Kneel with the heels by the side of the hips 2. Lie on your back. 3. Bring the hands below the shoulders, fingers pointing towards the body. 4. Raise the body and bend backards. 5. Bring the forearms on the ground. 6. Put the head in between the feet. 7. Hold the toes with hands.

## Atma Pramana (Benefits)

Strengthens the spinal cord and spine

## Sakshi Pramana Benefits

Deeply opens the back, and chest, brings awareness towards deep diaphragm breathing

## Name/City/Profession

Ma Nithya Nirishvarananda, Miami, Yoga Acharya

## Simple sketch

Kapotasana ii (YRah-II.21).jpg

---

Categories: [Asanas](https://nithyanandapedia.org/wiki/Category:Asanas.md)

Source: <https://nithyanandapedia.org/wiki/Kapotasana_II>