(Supta Kapotasana): Techniques, Benefits, Variations
Reclined Pigeon Pose Prep & Practice
1
Come to lie down on the floor with your back resting on the mat, knees bent, and soles of the feet on the floor.
2
Bring the right knee into the chest. Flex through the foot and cross the right ankle over the left knee.
3
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.
4
Make sure that your ankle is on the knee, not just the edge of your foot. Keep this right foot flexed generously.
5
Relax the shoulders, unclench the jaw, and breathe deeply.
6
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.
Variations/Modifications
- 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
Contraindications
- Knee or hip injury
- Low back injury
- Hamstring injury
Thoughtful Sequencing
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)
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