Revolved Pigeon Pose - Parivrtta Kapotasana

Revolved Pigeon Pose - YanvaYoga


Revolved Pigeon Pose or Parivrtta Kapotasana (par-iv-rit-tah cop-oh-TAH-sah-nah) is an intermediate hip-opener with a twist, creating an even deeper stretch of the hips and pelvis than the standard version of kapotasana. From Sanskrit, parivrtta means “revolved” or “twisted”; kapota means “pigeon”; and asana means “posture” or “pose.”
From kapotasana, the forearm that is opposite of the forward leg is placed on the mat in front of the shin. The body then twists away from the grounded arm, and the upper arm reaches around the back, resting on the waist or hip or grasping the big toe of the forward leg.
In addition to its physical benefits, parivrtta kapotasana is believed to activate and balance several of the chakras. As a twisting pose, it opens the manipura (navel center) chakra, which is associated with transforming power, self-esteem, motivation and confidence. The manipura also helps control anger and gives a sense of purpose.

Step-by-Step Instructions

Step 1
Start in a tabletop position with your hands and knees on the ground.
Step 2
Bring your right knee forward and place it behind your right wrist. Your right foot should be near your left hip.
Step 3
Extend your left leg behind you, keeping your knee on the ground.
Step 4
Inhale and lengthen your spine, then exhale and twist to the right, placing your right hand on the ground behind your right hip.
Step 5
Place your left hand on your right knee and gently twist your torso to the right.
Step 6
Hold the pose for several deep breaths, then release and repeat on the other side.

Benefits and Contraindications


Improves overall flexibility and balance

Stimulates the digestive organs

Stretches the hips, thighs, and groin

Releases tension in the lower back and spine


Hip injury

Chronic or acute back pain

High or low blood pressure

Knee or ankle injury

Photo poses in different angles

Modifications and Props for Beginners

  • Block or bolster support: Place a block or bolster under your hip or thigh to lift the hips and make it easier to rotate the torso. This can be especially helpful for those with tight hips or lower back pain.
  • Knee support: If your knee is uncomfortable in this pose, place a blanket or pillow under it for support.
  • Chair variation: Place a chair next to your mat and place your front foot on the seat of the chair. This can help alleviate pressure on the knee and make the pose more accessible.
  • Strap assistance: Hold a strap between your hands and wrap it around your back to help you reach your foot or thigh. This can help those who have difficulty reaching or twisting in the pose.

Useful Tips

  • Keep your hips level and squared to the front of the mat.
  • Press down through your hands and feet to create length in your spine.
  • Use your breath to deepen the twist, inhaling to lengthen and exhaling to twist.

Frequently Asked Questions

Is Revolved Pigeon Pose safe for everyone to practice?

Revolved Pigeon Pose can be a challenging pose, especially for those with tight hips or lower back pain. It may not be suitable for everyone, and modifications or variations may be necessary to make the pose more accessible or avoid injury. It’s always best to consult with a qualified yoga teacher or healthcare provider before attempting any new pose.

What are some common mistakes to avoid in Revolved Pigeon Pose?

Common mistakes to avoid in Revolved Pigeon Pose include rounding the spine, collapsing into the shoulders, or putting too much pressure on the knee. It’s important to maintain proper alignment, engage the core, and use props or modifications as necessary to avoid discomfort or injury.

How long should I hold Revolved Pigeon Pose?

The length of time you hold Revolved Pigeon Pose may vary depending on your level of experience and comfort in the pose. It’s generally recommended to hold the pose for 5-10 breaths on each side, or for a duration of 30-60 seconds.

Can Revolved Pigeon Pose be practiced during pregnancy?

Revolved Pigeon Pose may not be suitable for pregnant women, especially in the later stages of pregnancy. It’s always best to consult with a qualified yoga teacher or healthcare provider before attempting any new pose during pregnancy. Modifications or alternative poses may be recommended to ensure the safety of both the mother and baby.


Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.