(Supta Kapotasana): Techniques, Benefits, Variations
Reclined Pigeon Pose Prep & Practice
Come to lie down on the floor with your back resting on the mat, knees bent, and soles of the feet on the floor.
Bring the right knee into the chest. Flex through the foot and cross the right ankle over the left knee.
Option to stay here, or if you would like to take it a bit deeper lift the left foot off of the ground. Thread both hands through the legs to grab a hold of the back of the left thigh.
Make sure that your ankle is on the knee, not just the edge of your foot. Keep this right foot flexed generously.
Relax the shoulders, unclench the jaw, and breathe deeply.
To come out of this posture, slowly lower the left foot to the floor and uncross the legs. Balance it out by practicing on the other side.
- Keep the left sole on the floor, instead of reaching to hold the back of the thigh
- Prop a block or blanket underneath the head if shoulders or neck lift from the floor
- Loop a strap around the thigh if you cannot reach through the legs
Physical, Mental, and Emotional Benefits
- Opens up the hips
- Increases flexibility in the hamstrings
- Calming reduces stress
- Releases tension in the low back
- Knee or hip injury
- Low back injury
- Hamstring injury
Seated Forward Bend (Paschimottanasana), Seated Spinal Twist/Half Lord of the Fishes (Ardha Matsyendrasana) Left and Right, Bridge (Setu Bandha Sarvangasana), Happy Baby (Ananda Balasana), Reclined Pigeon/Ankle to Knee (Supta Kapotasana) Left and Right, Reclined Twist (Jathara Parivartanasana) Left and Right, Corpse Pose (Savasana)