There seem to be two very different poses that go by the name of Kapotasana, in addition to variations of both. In Vinyāsa and other practices, it involves one leg out front, with the shin perpendicular, parallel to the front of the mat. The other leg is stretched out straight behind. The body is held upright and the foot may be held in a hand, or in the crook of the elbow. The other variation from Ashtanga[disambiguation needed] tradition is an advanced asana which resembles Chakrasana, or Wheel Pose, which is also called Urdva Dhanurasana or Upward Bow. The difference being that instead of hands and feet on the ground, the shins and forearms are on the ground, the front body stretched upwards in the air. The pose is reached by going through a process like going into Camel (Ustrasana), but requires more flexibility to bring the head back until it reaches the ground. This Kapotasana is an asana which helps to open up the chest and also strengthens the back and groin. It opens and increases the flexibility of the hips, at the same time strengthening the back, and stretching the thighs and the groin.