Supta Kapotasana
सुप्त कपोतासन
Supta Kapotasana (Reclined Pigeon/Figure-4) is the most accessible hip opener — lying on the back, no knee pressure.
Anatomy Involved
Benefits
- Most accessible pigeon variation
- No knee pressure
- Excellent for sciatica
- Safe during pregnancy
- Releases piriformis
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Acute hip injury
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the back of the head gently into the floor
- 2Keep the lower back in its natural curve
- 3Relax the shoulders away from the ears
- 4Soften the facial muscles and jaw
- 5Breathe deeply into the belly
- 6Allow the hip joints to open gradually — never force
- 7Surrender the weight of the body to the props and the floor
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Keep bottom foot on floor instead of pulling thigh.
Target Areas
Practice Flow
About this Pose
Supta Kapotasana (Reclined Pigeon/Figure-4) is the most accessible hip opener — lying on the back, no knee pressure.
How to Practice
1. Lie on back, knees bent, feet on floor.
2. Place right ankle on left knee (Figure-4).
3. Lift left foot — thread hands behind left thigh.
4. Pull left thigh toward chest.
5. Right knee pushes out — stretch in right hip.
5 more steps remaining
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Frequently Asked Questions
Common questions about Supta Kapotasana
What is Supta Kapotasana?
Supta Kapotasana (Reclined Pigeon/Figure-4) is the most accessible hip opener — lying on the back, no knee pressure.
What are the benefits of Supta Kapotasana?
Most accessible pigeon variation. No knee pressure. Excellent for sciatica. Safe during pregnancy. Releases piriformis. Perfect for runners.
Who should avoid Supta Kapotasana?
Avoid this pose if you have: Acute hip injury.
How many steps are in Supta Kapotasana?
Supta Kapotasana is practiced in 10 steps. Lie on back, knees bent, feet on floor.
Is Supta Kapotasana suitable for beginners?
Yes, Supta Kapotasana is a beginner-friendly pose suitable for all levels.
What conditions does Supta Kapotasana help with?
Supta Kapotasana is therapeutic for: sciatica, hip injury, back pain, flexibility.
What poses should I do before Supta Kapotasana?
Prepare with: Supta Tadasana, Apanasana. These warm up the relevant muscles and joints.
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Build Your Own Sequence
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