Pigeon Pose - Kapotasana. Как делать Капотасану - позу голубя.

Uploaded new one with better quality. First step: open your shoulders. Even with a flexible back you can&catch your feet without it. Step two: when you arch your back - extend your spine. Your movement should be toward sky. Open your chest Step three: do a long preparation for this pose. Use a lot of pillows to arch your back without pain.Stretch your spine. Step four: don&hurry when you come back..Your spine can&do this so quickly as you think!