How to practice Kapotasana

What is Kapotasana?

The Pigeon pose or Kapotasana is a thoracic / chest opener and a hip opener that works on safely opening up the hip joints. An intermediate posture, it prepares the body for more advanced hip openers by improving flexibility and mobility. The Pigeon pose also strengthens the back, eases back pain and opens up the Anahata Chakra (the heart chakra).

Position type: Heart-opener

Posture type: Seated

Ideal for: Flexibility and mobility

Targets: Hips and thoracic back

Pose level: Intermediate

How to prepare for the Pigeon Pose

Hip flexibility

Practice beginner-level hip opening postures such as the Bound Angle Pose, Garland Pose, Low Lunge and High Lunge, the Happy Baby Pose, Side Angle Pose and Trikonasana are helpful. Hip stretches such as cradling the baby pose and a dynamic movement in the Wide-legged Seated Forward Bend will also help open up the hips.

Back strength and flexibility

Improving back strength and flexibility will help stay in the posture for long. Practice Seated Forward Bend, Wide-legged Seated Forward Bend, Camel Pose, Cobra Pose and Locust Pose will work on the strength and flexibility of the back. Bow Pose and Upward Facing Dog Pose are also good to practice.

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How to do Pigeon Pose

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Getting into the posture

Come onto all fours as you would for the Cat-cow Pose. Bring your right knee forward towards your right wrist.
Place the knee between the palms. Depending on your flexibility, you can place the knee slightly forward or more inward. You should feel the stretch in the outer hip without feeling discomfort in the knee.
Your right ankle should be somewhere in front of the left hip.
Stretch the left leg further towards the back, pointing your toes out. The heel should be facing the ceiling.
Bring the hips closer by bringing the legs towards each other. The right hip might tend to lift up. To avoid this, place a cushion or block under the right buttocks if needed. This will keep the hips at one level.
Once stable here, inhale and come onto the fingertips. Lengthen the spine, draw the navel in and open up the chest.
You can even bend the back slightly if comfortable.
Stay here for a few deep breaths.

Getting out of the posture

Exhale, release any tightness in the right hip.
Lift the hips up, move the right leg back and come back onto all fours.
Now repeat this on the other side.

Key alignments in the Pigeon pose

Keep the right foot close to the left hip to start with. The more the shin is parallel to the front of the mat, the more intense the hip opener will be.
Do not slump the shoulders. Keep the back straight and bent backwards if possible.
Keep the hips properly aligned using props like blocks and cushions. Don't collapse the hip on either side.

What are the benefits of the Pigeon Pose?

The Pigeon pose increases hip mobility and flexibility. Core strength improves, as you need to engage the core muscles to keep the hips leveled. It targets the Psoas muscle and the hip flexors, preparing the body for more challenging postures. The posture also releases tightness in the hips by stretching the thighs, groin and back. Pigeon pose increases external rotation of the femur in the hip socket and lengthens the hip flexors, creating more flexibility in the hips. The muscles, tendons and ligaments get stretched around the knees, increasing blood circulation. Kapotasana is also helpful in relaxing the mind and body, and drawing the mind inward, creating a calming effect. Posture and respiration also improve as the cervical region and shoulder joints open up. Stress and pain from the neck region and back are removed. Blood circulation to the pelvic floor improves and excess visceral fat is removed.

What are the contraindications of Pigeon Pose?

Practitioners should be mindful of any sensations in the hips or knees. Avoid practicing Pigeon Pose if there is knee pain or a recent knee injury. If the knees hurt, bring the foot closer to the left hip or even underneath the hip. Keep the right foot flexed and push through the ball of the foot. Anyone with back pain, spinal, sacral or abdominal injuries should also avoid the posture. Those suffering from sacroiliac issues or who have undergone hip replacement surgery should not practice this. People with delicate or inflexible wrists should also be careful.

Counter poses for Pigeon Pose

Practice Downward-facing Dog Pose or Child’s Pose for a minute after practicing Kapotasana.

Variations of Pigeon Pose

As you exhale, walk your hands forward and lower your upper body towards the floor. You can rest your forearms and forehead on the mat. You can also place a cushion or bolster and rest the forehead on that. You can also stay higher up by resting on your elbows or hands.
Known as the Figure Four variation, you can sit with your knees bent, feet flat on the floor, arms behind you for support. Bring your right ankle over your left knee, keeping the foot flexed. Walk your left foot closer to your hip to increase the stretch.
The above variation can also be done lying down on your back. Lie down on the back, place the right ankle over your left knee and take hold of the back of your left thigh, drawing it towards you. Repeat the same with the other left.
You can also practice Pigeon Pose with a chair. Place a bolster on the seat of the chair. Come into Downward-facing Dog pose with the hands on the edge of the seat. Lift your right foot and place the outer edge of your foot on the left side of the bolster and sink your right hip toward the bolster. To increase the intensity, you can shuffle the left foot further back so you lower the back of your front thigh onto the bolster.
After gaining sufficient flexibility, you can attempt Eka Pada Rajakapotasana (One-legged King Pigeon Pose).

Advice for beginners

If the hip of the bent leg is not touching the floor, use a cushion or block to raise the buttocks. It’s important to evenly distribute the weight on both hips by keeping the hips square. This will avoid added unnecessary strain or stress on the knee. Similarly, use a cushion or bolster to rest the forehead if bending forward and resting in the post.

Shvasa tips

Keep your awareness on the sensations in the hips, thighs and back. In case of any discomfort, immediately release, rest and try again if comfortable.
Ensure the back leg remains straight and stretched out. This will help keep the hips square.
If the hips are very tight, spend more time doing preparatory poses and stretching the region. This will help you practice safely and avoid injuries.

What are the benefits of pigeon pose?

The Pigeon pose increases hip mobility and flexibility. Coe strength improves, as you need to engage the core muscles to keep the hips leveled. It targets the Psoas muscle and the hip flexors, preparing the body for more challenging postures. The posture also releases tightness in the hips by stretching the thighs, groin and back. Pigeon pose increases external rotation of the femur in the hip socket and lengthens the hip flexors, creating more flexibility in the hips. The muscles, tendons and ligaments get stretched around the knees, increasing blood circulation.

What are the precautions for pigeon pose?

Practitioners should be mindful of any sensations in the hips or knees. People with delicate or inflexible wrists should also be careful.

What are the tips for beginners pigeon pose?

Who should avoid pigeon pose?

Avoid practicing Pigeon Pose if there is knee pain or a recent knee injury. If the knees hurt, bring the foot closer to the left hip or even underneath the hip. Keep the right foot flexed and push through the ball of the foot. Anyone with back pain, spinal, sacral or abdominal injuries should also avoid the posture. Those suffering from sacroiliac issues or who have undergone hip replacement surgery should not practice this.