Inversions Sirsha family
Kapali Asana
Kapali pose and two variations
Kapali is one of the names of Lord Shiva. The posture belongs to the inverted ("topsy-turvy") family.
FamilyInversions
LevelIntermediate (YCB Level 2)
AwarenessOn the balance and the curve of the spine, then on the breath
Technique
- Come into Sirshasana on the crown of the head.
- When well balanced, hold the breath and concentrate on the spine to curve it.
- When both legs move slightly backward, breathe normally and hold for some time. Come down slowly and rest.
- Variation 1: from Kapali asana, bend the right knee and place the sole of the right foot on the front of the left thigh, knee pointing forward; bend the left knee so the foot points to the floor behind. Hold, return, repeat on the other side.
- Variation 2: from Kapali asana, bend the right knee and touch the right buttock with the heel; tilt the hips forward, bend the left leg and bring the left knee to the chest, the sole against the right thigh. Hold, then repeat on the other side.
Awareness
On the balance and the curve of the spine, then on the breath.
What it gives
- Builds control and balance in the inverted position.
Precautions
- All the precautions of the headstand apply.
Learn it with Acharya Lokesh
Intermediate postures are safest when a teacher watches you. Book a free trial session at home in Delhi or online, or take the illustrated guide home.
Text from Acharya Lokesh's handbook Yogasana for Intermediates (Agastya Yoga School, 2022), edited for clarity. General information about a traditional practice, not medical advice: if you have a health condition, are pregnant or recovering from surgery, ask your doctor first.