SU
Supta Kapotasana
सुप्त कपोतासन
Beginnersupine
Target Muscles
piriformisgluteship rotators
Benefits (6)
- + Most accessible pigeon variation
- + No knee pressure
- + Excellent for sciatica
- + Safe during pregnancy
- + Releases piriformis
- + Perfect for runners
Avoid If (1)
- - Acute hip injury
About
Supta Kapotasana (Reclined Pigeon/Figure-4) is the most accessible hip opener — lying on the back, no knee pressure.
Step-by-Step Instructions
1
1. Lie on back, knees bent, feet on floor.
2
2. Place right ankle on left knee (Figure-4).
3
3. Lift left foot — thread hands behind left thigh.
4
4. Pull left thigh toward chest.
5
5. Right knee pushes out — stretch in right hip.
6
6. Head and shoulders on floor.
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7. Hold 8-10 breaths.
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8. Lower feet.
9
9. Other side.
10
10. Savasana.