Reclined Pigeon Pose

Supta Kapotasana

Supta Kapotasana, the Reclining Pigeon Pose is renowned for deep hip opening and lower back relief. Enhance flexibility and embrace emotional release with this holistic yoga posture.

Common Name: Reclined Pigeon Pose, Reverse Pigeon Pose
Sanskrit Name: Supta Kapotasana (soop-TAH kah-poh-TAHS-anna)
Level: Beginner
Pose Type: Reclined, Hip Opener, Supine
Target Areas: Hips, Lower Back, Glutes, Quads

Supta Kapotasana, or Reclining Pigeon Pose, is a yoga posture renowned for its benefits in hip flexibility and deep hip opening. This reclined variation of the classic Pigeon Pose offers relief from tension in the hips and lower back, making it an effective stretch for those with sedentary lifestyles or discomfort in these areas. Beyond the physical advantages, the pose encourages a sense of surrender and introspection, fostering a connection between the mind and body. An interesting facet of Supta Kapotasana is its symbolic representation of releasing emotional and physical baggage, making it a valuable addition to a holistic yoga practice.

Reclined Pigeon Pose Steps

Step 1

Starting Position: Begin by lying on your back on a yoga mat. Bend your knees and place your feet flat on the mat, hip-width apart.

Step 2

Cross the Ankle: Cross your right ankle over the left knee, creating a figure-four shape. Flex your right foot to protect the knee.

Step 3

Thread the Needle: Reach your right hand through the space between your legs and clasp your hands behind the left thigh. Gently draw the left thigh toward your chest.

Step 4

Extend the Left Leg: If comfortable, extend the left leg straight up toward the ceiling. Keep both feet flexed to protect the ankles.

Step 5

Hold and Switch: Hold the pose for several breaths, feeling a stretch in the outer hip of the right leg. Release and switch sides by crossing the left ankle over the right knee, repeating the steps.

Modifications

Use a Prop: Place a cushion or yoga block under the hips to provide support and reduce strain, especially if the hips are tight.
Bend the Bottom Leg: If extending the bottom leg straight is uncomfortable, keep the foot on the ground with the knee bent.
Support the Head: Place a cushion or folded blanket under the head for added comfort, especially if there's tension in the neck.
Wall Support: Practice this pose near a wall for added stability and support, especially if balance is challenging.