Kapotasana (Pigeon Backbend)

Kapotāsana

Works on Hip flexors · Quadriceps · Chest

How to do it

1. Kneel with the knees hip-width apart, press the shins down and lift the chest.
2. Reach the arms overhead, then arch back slowly, hips pushing forward, and place the hands on the heels or feet.
3. Walk the hands in as the breath allows, rest the crown or forehead toward the floor and breathe; come up with an inhale, chest first.

To come out, inhale, lead with the chest and rise to kneeling, then rest in Child’s Pose.

Common mistakes

• Don’t drop into the lower back: push the hips forward.
• Don’t force the head back: keep the neck long.
• Don’t practise without a thorough backbend warm-up.

Benefits

• A deep opening of the whole front body.
• Strengthens the legs and back while opening the chest.
• Energising and lifting.

Make it easier or different

• Easier: take Camel Pose with the hands on the lower back or on blocks.
• Support: place blocks at the heels.
• Challenge: walk the hands closer to the knees.

Take care: Skip with back, neck or knee injuries, high or low blood pressure, or pregnancy. Warm up the spine and hips first.

Suggest a correction

What next

Camel Pose Intermediate Child's Pose Beginner

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Backbend

• Forearm Wheel with Bent KneesAdvanced
• Full BowAdvanced
• Full LocustAdvanced
• Half-Lotus WheelAdvanced
• King Dancer PoseAdvanced
• King PigeonAdvanced