Pigeon Pose

In Sanskrit ‘kapota’= ‘pigeon’, and this pose is also named after a great yogic master Kapota. Kapotasana is a challenging pose and comes under the category of Advance Level Poses and is also a deep backbend pose. Taking the torso in a deep backbend while settling the knees and the shins on the floor, the neck flexes to the maximum to place the crown of the head on the soles of the feet. In English, Kapotasana, is simply translated as Pigeon Pose. The most challenging aspect of this pose, is not just the flexibility of the entire back, but the flexing of the back in a narrow space from the floor. It is like a deep connection between the upper and the lower body, but in the opposite direction.
Kapotasana helps boost energy in the body and hence can be included in flow yoga sequences.
Step-by-Step Instructions
Pose Detail
- Body Position: Abdominal Up
- Difficulty: Advanced
- Joint Mobility Direction: Longitudinal Stretch
- Poses According To Their Functions: Physical Training
- Poses for Your Legs Flexibility: Poses for Your Ankles Flexibility, Poses for Your Hips Flexibility, Poses for Your Knees Flexibility
- Yoga Poses For Your Organs: Poses for Your Bladder, Poses for Your Kidneys, Poses for Your Lungs, Poses for Your Pelvis
- Poses for Your Spine Flexibility: Poses for Your Chest Flexibility, Poses for Your Lower Back Flexibility, Poses for Your Neck Flexibility
- Poses for Your Arms Flexibility: Poses For Your Forearms Flexibility, Poses for Your Shoulders Flexibility
- Poses By Benefit: Yoga Poses for Digestion
Benefits and Contraindications
Stretches the entire front of the body, the ankles, thighs and groins, bdomen and chest, and throat.
Stretches the deep hip flexors (psoas)
Strengthens back muscles. Improves posture.
Stimulates the organs of the abdomen and neck.
High or low blood pressure
Migraine
Insomnia
Serious low back or neck injury
Photo poses in different angles

Tips
- This can be an intense stretch on the outer hip. Keep your right foot close to your left hip to start with. The more your shin is parallel with the front of the mat, the more intense the hip opener will be.
- If your forehead doesn’t reach the mat you can make fists with your hands and stack them on each other then rest your forehead on your hands, or use a block.
- You can also stay up higher, resting on your elbows or hands, just remember not to slump in the shoulders – keep the base of the neck soft.
- Try the Figure Four variation, described below.
- Camel Pose With Strap And Wall
- Kneeling Pose Hands Chair
- Half Camel Pose
- Camel Pose Variation Unsupported Arms
- Kneeling Torso Circles Neck Stretch Pose
- Pigeon Pose B
- Camel Pose Blocks
- Pigeon Pose Chair
- One Legged Camel Pose
- Supported Camel Pose Neck Aerial
- Supported Chair Camel Pose
- Camel Pose
- Pigeon Pose B
- Pigeon Pose Chair
- Child Pose
- Pigeon Pose B
- Camel Pose Variation One Leg in Front