KA

Intermediatebackbend

Variations (3)

King Pigeon Preparation Pose

Kapotasana Preparation · कपोतासन तैयारी

Also known as: Pigeon Prep · Kapotasana Prep

KapotaPigeon / Dove·AsanaPose

King Pigeon Preparation Pose, also called Pigeon Prep is a classical yoga posture. Its Sanskrit name Kapotasana Preparation 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, open and strengthen the shoulders and open the chest. Safer than full version. Builds back flexibility gradually. It is particularly valued for developing greater flexibility and improving overall posture. Suitable for intermediate practitioners with foundational yoga experience, it is an excellent warm-up. A 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

3

Step toward Kapotasana
Safer than full version
Builds back flexibility gradually
Full anatomical benefits — muscles, joints, organs →

Avoid If

3

Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Limit the depth of the backbend, engage the core actively before moving, and avoid any movement that creates pinching in the lumbar spine.
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.

Props That Can Help

Optional supports — use when helpful, not required

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

✕Compressing the lumbar spine — focus on thoracic extension

✕Dropping the head back without control — keep the neck long

✕Splaying the knees wider than the hips

✕Pushing too deep too soon — build intensity gradually

✕Forgetting to breathe or breathing shallowly

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

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

Pose Details

Helps With

flexibilityposture correction

Pose Type

backbend

Body Focus

spinechest

Focus Areas

flexibility

Yoga Styles

ashtangaiyengar

When to Practice

warm uppeak pose

Position

kneeling

Practice Flow

KA

This pose

Adho Mukha Virasana (Child's Pose)

Savasana

How to Practice

1

1. Kneel upright.

2

2. Hands on lower back, thumbs behind.

3

3. Inhale, lift chest.

4

4. Exhale, lean back (like Ustrasana).

5

5. Hands to heels.

5 more steps remaining

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Frequently Asked Questions

Common questions about Kapotasana Preparation

What is King Pigeon Preparation Pose?

King Pigeon Preparation Pose, also called Pigeon Prep is a classical yoga posture. Its Sanskrit name Kapotasana Preparation 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, open and strengthen the shoulders and open the chest. Safer than full version. Builds back flexibility gradually. It is particularly valued for developing greater flexibility and improving overall posture. Suitable for intermediate practitioners with foundational yoga experience, it is an excellent warm-up. A 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 Preparation Pose?

Step toward Kapotasana. Safer than full version. Builds back flexibility gradually.

Who should avoid King Pigeon Preparation Pose?

Avoid this pose if you have: Spinal injuries, Neck injuries, Low blood pressure.

How many steps are in King Pigeon Preparation Pose?

King Pigeon Preparation Pose is practiced in 10 steps. Kneel upright.

Is King Pigeon Preparation Pose suitable for beginners?

King Pigeon Preparation Pose is an intermediate-level pose. Beginners should practice with props or under guidance.

What props are needed for King Pigeon Preparation Pose?

You may use: wall. Props make the pose more accessible and comfortable.

What conditions does King Pigeon Preparation Pose help with?

King Pigeon Preparation Pose is therapeutic for: flexibility, posture correction.

What poses should I do before King Pigeon Preparation Pose?

Prepare with: Kapotasana, Adho Mukha Svanasana, Virasana, Camel Pose. These warm up the relevant muscles and joints.