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Dynamic Pigeon Rajakapota kriya

: 2 min

: 32 score

: 4 kcal

Favorable effect

Strengthens the hands
Improves flexibility of the spine
Strengthens the back muscles
Develops chest cavity

Contraindications

Pregnancy

Lower back injuries

Technique of execution

Bend forward. Stretch your arms forward. Bring your belly down to your thighs, and your forehead down to the floor. Relax your neck. This is the initial position. Now push your body forward and arch your back inwards, pressing your knees and palms into the floor. Push the nape of your neck and your feet towards each other. Then return to the initial position. Continue this motion. Arch your back inwards as far as is comfortable. Avoid pain. Move smoothly and slowly. Breathe evenly. Return to the initial position. Lift your torso up. Keep your back straight. Let your palms rest on your thighs.

What to do if it does not work out, as in the video

1

If you experience discomfort in your knees, try spreading your legs wider than shown on the video.

2

Move slowly, following your breath.

Where can I meet

Lesson search

Challenges

Dynamic Pigeon occurs 10 times in 10 lessons

Theme	Title	Time
Energy	Cheerful Morning 45 min	45 min
Energy	Cheerful Morning 60 min	60 min
Energy	Cheerful Morning 90 min	90 min
Energy	Get Dynamic 45 min	45 min
Energy	Get Dynamic 60 min	60 min
Energy	Get Dynamic 90 min	90 min
Cardio	Cardio 30 min	30 min
Cardio	Cardio 45 min	45 min
Cardio	Cardio 60 min	60 min
Cardio	Cardio 90 min	90 min

Dynamic Pigeon occurs 20 times in 23 challenges

Theme	Title	Duration	Day
Flexibility	Flexible Body in 28 Days 4 w. Day: 21	4 w.	21
Flexibility	Yoga Start in 21 Days 3 w. Day: 7	3 w.	7
Energy	Cheerful Morning in 28 Days 4 w. Day: 15, 19, 21, 22, 25, 26, 28	4 w.	15, 19, 21, 22, 25, 26, 28
Waist	Slim Waist in 28 Days 4 w. Day: 3, 4, 5, 8, 10, 11	4 w.	3, 4, 5, 8, 10, 11
Arms	Strong Arms in 28 Days 4 w. Day: 22	4 w.	22
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 11	4 w.	11
Abs	6-Pack in 14 Days 2 w. Day: 9	2 w.	9
Energy	Cheerful Morning in 14 Days 2 w. Day: 13	2 w.	13
Joints	Healthy Joints in 14 Days 2 w. Day: 1	2 w.	1
Energy	Energy Wake Up in 7 Days 1 w. Day: 5	1 w.	5
Joints	Healthy Joints in 21 Days 3 w. Day: 8	3 w.	8
Energy	Energy Wake Up in 7 Days 3 w. Day: 5	3 w.	5
Abs	6-Pack in 21 Days 3 w. Day: 16	3 w.	16
Energy	Cheerful Morning in 21 Days 3 w. Day: 20	3 w.	20
Habits	Quit Smoking in 14 Days 2 w. Day: 3	2 w.	3
Cardio	Healthy Heart in 14 Days 2 w. Day: 13	2 w.	13
Cardio	Healthy Heart in 28 Days 4 w. Day: 23	4 w.	23
Advanced	Yoga for Advanced in 14 days 2 w. Day: 10	2 w.	10
Advanced	Yoga for Advanced in 21 days 3 w. Day: 11	3 w.	11
Advanced	Yoga for Advanced in 35 days 5 w. Day: 31	5 w.	31

Details of the exercise

Category

Seated Poses

Duration

: 2 minutes

Energy consumption

: 4 kcal

Reward

Flexibility

9

Stamina

3

Focus

4

Strength

4

Mobility

7

Balance

5

Popularity 325 out of 442

Rarely used
in ready-made lessons

10 lessons

Rarely used
in ready-made courses

23 challenges

Where can I meet

Lesson search

Challenges

Dynamic Pigeon occurs 10 times in 10 lessons

Theme	Title	Time
Energy	Cheerful Morning 45 min	45 min
Energy	Cheerful Morning 60 min	60 min
Energy	Cheerful Morning 90 min	90 min
Energy	Get Dynamic 45 min	45 min
Energy	Get Dynamic 60 min	60 min
Energy	Get Dynamic 90 min	90 min
Cardio	Cardio 30 min	30 min
Cardio	Cardio 45 min	45 min
Cardio	Cardio 60 min	60 min
Cardio	Cardio 90 min	90 min

Dynamic Pigeon occurs 20 times in 23 challenges

Theme	Title	Duration	Day
Flexibility	Flexible Body in 28 Days 4 w. Day: 21	4 w.	21
Flexibility	Yoga Start in 21 Days 3 w. Day: 7	3 w.	7
Energy	Cheerful Morning in 28 Days 4 w. Day: 15, 19, 21, 22, 25, 26, 28	4 w.	15, 19, 21, 22, 25, 26, 28
Waist	Slim Waist in 28 Days 4 w. Day: 3, 4, 5, 8, 10, 11	4 w.	3, 4, 5, 8, 10, 11
Arms	Strong Arms in 28 Days 4 w. Day: 22	4 w.	22
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 11	4 w.	11
Abs	6-Pack in 14 Days 2 w. Day: 9	2 w.	9
Energy	Cheerful Morning in 14 Days 2 w. Day: 13	2 w.	13
Joints	Healthy Joints in 14 Days 2 w. Day: 1	2 w.	1
Energy	Energy Wake Up in 7 Days 1 w. Day: 5	1 w.	5
Joints	Healthy Joints in 21 Days 3 w. Day: 8	3 w.	8
Energy	Energy Wake Up in 7 Days 3 w. Day: 5	3 w.	5
Abs	6-Pack in 21 Days 3 w. Day: 16	3 w.	16
Energy	Cheerful Morning in 21 Days 3 w. Day: 20	3 w.	20
Habits	Quit Smoking in 14 Days 2 w. Day: 3	2 w.	3
Cardio	Healthy Heart in 14 Days 2 w. Day: 13	2 w.	13
Cardio	Healthy Heart in 28 Days 4 w. Day: 23	4 w.	23
Advanced	Yoga for Advanced in 14 days 2 w. Day: 10	2 w.	10
Advanced	Yoga for Advanced in 21 days 3 w. Day: 11	3 w.	11
Advanced	Yoga for Advanced in 35 days 5 w. Day: 31	5 w.	31