Supported Pigeon Pose
Supported pigeon pose is an intermediate hip opener that prepares the body for the more advanced king pigeon pose and other postures that require flexibility in the hips and back.
This pose is a half split with one leg stretched back so the top of the foot presses into the mat and the other leg is bent in front with the calf resting on the ground. The torso remains erect and the hands are placed on the ground for support.
Supported pigeon pose is also known by its Sanskrit name, Salamba Kapotasana.
Step-by-Step Instructions
Pose Detail
- Poses by Type: Forward Bend Yoga Poses, Seated Yoga Poses
- Difficulty: Intermediate
Benefits and Contraindications
Opens the hips and lower back.
Relieve impinged piriformis and alleviate sciatic pain.
Stretch groins and psoas (a long muscle on the side of your vertebral column and pelvis).
Stimulate the internal organs.
Stretch deep glutes.
Help with urinary disorders.
Recent or chronic knee, or hip injury or inflammation.
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.
- One Legged King Pigeon Pose Variation Aerial
- Pigeon Pose Forward Bend Hands Aerial
- One Legged King Pigeon Pose III Blanket Foot Strap
- Lakini Pose
- Half Pigeon Pose Aerial
- Pigeon Pose Forward Bend Bolster
- One Legged King Pigeon Pose II
- Downward Facing Dog Pose
- Tree Legged Downward Facing Dog Pose
- Downward Facing Dog Pose
- One Legged King Pigeon Pose III Prep
- Tree Legged Downward Facing Dog Pose
