Pose sheet

Kneeling Pigeon Pose

Kapotāsanaकपोतासन

Kneeling, arch your torso backward, grasping your feet and grounding your forearms.

Open this pose in the 3D body

Steps

Support

Knees, shins, tops of feet, elbows, and forearms; hands grasping feet.

Enter

Kneel with your knees and feet hip-width apart.
Lift your chest and reach your arms overhead.
Exhale, arch backward, and place your palms behind your feet.
Walk your hands around the outside of your feet; grasp them.
Bend your elbows and ground your elbows and forearms.

Hold

Keep your thighs as vertical as possible.
Press your shins and forearms into the floor.
Keep your abdomen engaged and lift your sternum.
Keep your elbows shoulder-width apart.

Exit

Release your feet and place your palms on the floor.
Inhale, press legs down, raise torso; lift your head last.
Rest in Child’s Pose for a few breaths.

Breathing: Breathe deeply.
Gaze: Toward your nose.
Duration: 5 breaths in Kapotāsana A.

Adapt

Adaptations

BlanketPlace a folded blanket under your knees.
Wall, kneeling with your back toward itTouch big toes to wall; rest crown and forearms against it.
Toe gripGrasp your toes without reaching for your heels.
Reclining entryEnter from Reclining Hero, pressing into the floor with your palms.

Variations

Kapotāsana B: palms grounded and arms straight.
Knees together, ankles grasped, crown resting on soles.
Ankles grasped, forearms and forehead resting on the floor.

Signals of effort

Deep spinal extension.
Shoulders in flexion, with weight supported on the forearms.
Bent knees bearing weight.