King Pigeon Pose II
Kapotasana II · कपोतासन II
Also known as: Kapotasana II · Full Pigeon
King Pigeon Pose II, also called Kapotasana II is a classical yoga posture. Its Sanskrit name Kapotasana II translates word-for-word as: Kapota (Pigeon / Dove) · Asana (Pose). Beginning from a kneeling position, the practitioner opens the chest and stretches the entire front body. The posture works to strengthen the quadriceps, stretch the hip flexors and open and strengthen the shoulders. Opens the chest, shoulders, and throat. Increases spinal flexibility and mobility. It is particularly valued for developing greater flexibility and improving overall posture. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice, particularly beneficial for athletes and runners. A blanket and wall can be used to make the posture more accessible and support correct alignment. Practitioners with spinal injury and neck pain should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
- Deeply stretches the quadriceps, hip flexors, and abdomen
- Opens the chest, shoulders, and throat
- Increases spinal flexibility and mobility
- Strengthens back muscles and improves posture
- Stimulates abdominal organs and glands
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Neck Injury / Cervical Issues
Looking up, bearing head weight, or unsupported neck rotation can compress cervical vertebrae and irritate nerves.
Do not allow the head to drop back unsupported; keep the chin slightly tucked and look forward rather than up.
Low Blood Pressure
Rising quickly from low positions can cause a sudden drop in blood pressure, leading to dizziness or fainting.
Move slowly between positions, keep eyes open, and rest against a wall if dizziness arises.
Headache / Migraine
Physical exertion, inversions, and strong breath work can intensify an existing headache or trigger a migraine.
Avoid inversions and strong pranayama; rest in a supported, restorative posture with a cool cloth on the forehead.
Recent Surgery
Surgical wounds and healing tissues need time before being subjected to the mechanical stress of yoga postures.
Wait for full medical clearance from your surgeon; begin with gentle breath work and progress only as healing allows.
Props That Can Help
Optional supports — use when helpful, not required
Folded Blanket
A rolled blanket under the thoracic spine opens the chest gently and supports the backbend, making it accessible as a restorative variation.
Wall
Use the wall to support the feet or back in deep backbends, allowing the chest and spine to open without the risk of falling.
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
- 1Initiate the backbend from the thoracic spine, not the lumbar
- 2Lift the sternum toward the ceiling
- 3Keep the gluteal muscles engaged to protect the lower back
- 4Broaden across the collarbones
- 5Maintain length in the back of the neck — do not drop the head back
- 6Allow the hip joints to open gradually — never force
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
flexibility
Use a wall for support by pressing the feet against it, or place blocks near the feet to reach with hands.
shoulder injury
Do not attempt to reach the feet fully; focus on opening the chest with hands on the lower back.
knee injury
Place extra padding under the knees or avoid if there's sharp pain.
Target Areas
Practice Flow
How to Practice
1. Begin by kneeling on the floor, knees hip-width apart, shins and tops of the feet flat on the mat. Place a folded blanket under your knees for comfort.
2. Inhale and place your hands on your hips, fingers pointing downwards. Lengthen your spine.
3. Exhale, begin to arch your back, lifting the chest high and drawing the shoulders back.
4. Reach your hands back towards your feet, attempting to grasp your ankles. If ankles are out of reach, place hands on the soles of your feet or use blocks.
5. Press your hips forward, keeping your thighs perpendicular to the floor. Continue to lift through the chest, opening the front of the body and lengthening the spine.
6 more steps remaining
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Frequently Asked Questions
Common questions about Kapotasana II
What is King Pigeon Pose II?
King Pigeon Pose II, also called Kapotasana II is a classical yoga posture. Its Sanskrit name Kapotasana II translates word-for-word as: Kapota (Pigeon / Dove) · Asana (Pose). Beginning from a kneeling position, the practitioner opens the chest and stretches the entire front body. The posture works to strengthen the quadriceps, stretch the hip flexors and open and strengthen the shoulders. Opens the chest, shoulders, and throat. Increases spinal flexibility and mobility. It is particularly valued for developing greater flexibility and improving overall posture. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice, particularly beneficial for athletes and runners. A blanket and wall can be used to make the posture more accessible and support correct alignment. Practitioners with spinal injury and neck pain should approach with care or consult a qualified teacher.
What are the benefits of King Pigeon Pose II?
Deeply stretches the quadriceps, hip flexors, and abdomen. Opens the chest, shoulders, and throat. Increases spinal flexibility and mobility. Strengthens back muscles and improves posture. Stimulates abdominal organs and glands. Energizes the body and mind.
Who should avoid King Pigeon Pose II?
Avoid this pose if you have: Severe back or neck injury, High or low blood pressure, Migraine or insomnia, Recent abdominal surgery, Heart problems.
How many steps are in King Pigeon Pose II?
King Pigeon Pose II is practiced in 11 steps. Begin by kneeling on the floor, knees hip-width apart, shins and tops of the feet flat on the mat. Place a folded blanket under your knees for comfort.
Is King Pigeon Pose II suitable for beginners?
King Pigeon Pose II is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for King Pigeon Pose II?
You may use: blanket, wall. Props make the pose more accessible and comfortable.
What conditions does King Pigeon Pose II help with?
King Pigeon Pose II is therapeutic for: flexibility, posture correction, strength.
What poses should I do before King Pigeon Pose II?
Prepare with: Adho Mukha Svanasana, Upward-Facing Dog Pose, Setu Bandhasana, Camel Pose. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Kapotasana II with other poses