Vajra Kapotasana or Dove Pose is an extremely effective hip opener that addresses both areas. That is said to be beneficial for women who want to become pregnant as it realigns the uterus.

Dove pose is one of the easiest and important asana in yoga with lots of health benefits. include strengthening the Back, Abdomen, Legs, and Hips, Helps to Reduce Back Pain, Improves Digestive Health. It stimulates the major organs in the abdominal area.

Vajra Kapotasana name come from the Sanskrit term, 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.  

How to do Vajra Kapotasana (The Dove Pose):

  • To come in Vajra Kapotasana sit onto the yoga mat in Vajrasana position. kneeling down on the yoga mat with your back straight.
  •  Place your hands on the floor behind you,  fingers facing inward.
  • Now, Put your elbows onto the floor behind you. Make sure that your whole lower arm is on the floor.
  • After that, back band your back. In this condition, you can help with hands for bending.
  • Last, lifting your thighs up and forward. and push your hands toward your feet and try to straighten your arms.
  • For beginners, try to be in this position for 30 to 60 seconds or till their comfort.
  • For coming back 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.
  • initially, when you start this asana, you feel some pain in your legs, spine, abdomen, shoulder, thigh, and arms, but as you practice more you can do this asana more easily.
  • You can again do this asana. for better result repeat and repeat a minimum of 10 times.
  • Its regular practice is more beneficial for women who want to become pregnant as it realigns the uterus.

Benefits of Vajra Kapotasana (The Dove Pose):

  • Best health benefits of Vajra Kapotasana is, improving the digestion. Regular practice of Vajra Kapotasana can create a lot of pressure on the stomach and inner organs, that helps to promote the function of the digestive system. and helps to prevent constipation too.
  • This asana strengthens the arms, shoulders, hands, wrists, and legs as well improves the elasticity of this muscle and also helps to increase the blood flow in this area.
  • Many studies have been shown that regular practice of Vajra Kapotasana is preventing various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc. It also prevents the formation of fat and cholesterol in the body, which is the main cause of cardiovascular diseases.
  • While doing this asana, it creates lots of pressure on the kidneys and livers, that stimulate the stress hormones. so that kidneys and liver work better.
  • It helps to improve the blood circulation in our body, which mean cells the more amounts of oxygen and vital nutrition that ensure the proper growth and repair of dead skin cells.

Preparatory Poses

1. Supta Virasana
2. Dhanurasana
3. Eka Pada Rajakapotasana
4. Chakrasana
5. Bhujangasana
6. Virasana

Follow-Up Poses

1. Balasana
2. Pasasana
3. Adho Mukha Svanasana


Before doing this asana, you should know for whom this Vajra Kapotasana is not recommended.

  • According to the experts, this asana is considered best when yogi practiced early in the morning. Mornings are preferred as the food is digested as well as the body has the energy to perform the asana. Due to some reason, you cannot practice it in the morning, you can practice this asana in the evening as well. But at least keep 3-5 hour gap between your practice and meal.
  • Dolphin pose must avoid deep squats with any knee injury.
  • Do not practice in case of a herniated disk or an injury in the lower back.
  • Avoid this Asana, in case of back, neck, ankles your arms injury.


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