AdvancedkneelingVariations (3)
Kapotasana
कपोतासन
Kapotasana, or Pigeon Pose, is an advanced backbend that requires significant flexibility and strength. It deeply stretches the spine, hip flexors, and shoulders, opening the chest and heart.
Anatomy Involved
Benefits
- Increases spinal flexibility
- Stretches hip flexors and shoulders
- Opens the chest and heart
- Stimulates abdominal organs
- Relieves stress and anxiety
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- High blood pressure
- Neck injuries
- Back injuries
- Shoulder injuries
- Migraines
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Place padding under the knees if needed for comfort
- 2Align the hips directly above or behind the knees
- 3Keep the spine long and the chest lifted
- 4Press the tops of the feet or toes firmly into the floor
- 5Engage the core to support the lower back
- 6Allow the hip joints to open gradually — never force
Pose Details
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Kapotasana, or Pigeon Pose, is an advanced backbend that requires significant flexibility and strength. It deeply stretches the spine, hip flexors, and shoulders, opening the chest and heart.
How to Practice
1. Begin in Ustrasana or Laghu Vajrasana.
2. Reach back and grasp your feet, one at a time.
3. Gradually walk your hands down your feet until your palms are resting on your feet.
4. Keep your thighs perpendicular to the floor and arch your spine as much as possible.
5. Allow your head to drop back, relaxing your neck.
4 more steps remaining
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Frequently Asked Questions
Common questions about Kapotasana
What is Kapotasana?
Kapotasana, or Pigeon Pose, is an advanced backbend that requires significant flexibility and strength. It deeply stretches the spine, hip flexors, and shoulders, opening the chest and heart.
What are the benefits of Kapotasana?
Increases spinal flexibility. Stretches hip flexors and shoulders. Opens the chest and heart. Stimulates abdominal organs. Relieves stress and anxiety.
Who should avoid Kapotasana?
Avoid this pose if you have: High blood pressure, Neck injuries, Back injuries, Shoulder injuries, Migraines.
How many steps are in Kapotasana?
Kapotasana is practiced in 9 steps. Begin in Ustrasana or Laghu Vajrasana.
Is Kapotasana suitable for beginners?
Kapotasana is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Kapotasana?
You may use: block, wall, blanket, strap. Props make the pose more accessible and comfortable.
What poses should I do before Kapotasana?
Prepare with: Adho Mukha Svanasana, Virasana, Camel Pose. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Kapotasana with other poses