BackbendsIntermediate
Pigeon Pose
Kapotasana
Deep kneeling backbend that puffs the chest like a pigeon as the crown rests on the soles and the spine arches to its fullest.
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How to Perform
- 1
Kneel in Virasana on padding with knees and feet hip-width, thighs vertical, and hands at the sacrum.
- 2
Inhale to lift the sternum; exhale to lean back and slide one hand, then the other, to the heels.
- 3
Lower the crown toward the soles, keeping elbows hugging in and thighs pressing forward.
- 4
Walk the hands onto the soles, hook the ankles, and draw the chest toward the shins while the pelvis lifts.
- 5
Breathe evenly for up to a minute, then release the heels, tuck the chin, and rise back to kneeling before resting in Virasana.
Benefits
- Expands the diaphragm, chest, and throat for powerful breathing capacity.
- Strengthens thighs, glutes, and spinal muscles while cultivating backbend resilience.
- Stimulates pelvic and abdominal organs to keep them toned and vital.
Alignment Cues
- Thighs stay perpendicular to the floor.
- Knees remain parallel and hip-width.
- Neck lengthens as the crown rests lightly on the soles.
- Hands grip the ankles to pull the chest forward and up.
Common Mistakes
- • Compressing lower back
- • Collapsing shoulders
- • Neck strain
- • Holding breath
Contraindications
- • Chronic lumbar disc injury
- • Neck instability or cervical compression
- • Uncontrolled hypertension or migraine
Recommended Props
BolsterBlocksBlanket
Tags
AdvancedBackbendsHipsShouldersSpinal ExtensionSpineasana