Downward-Facing Pigeon Pose
Adho mukha kapotasana
What is Downward-Facing Pigeon Pose?
Downward-facing pigeon pose, or adho mukha kapotasana in Sanskrit, is a restful version of the upright pigeon pose. The torso folds over the front leg with the arms stretched forward in this deep hip opener.
- Begin in pigeon pose with the right leg extended back.
- Exhale and lower the torso down, walking the hands forward.
- Rest the forehead on the floor and press the palms together in prayer.
- Breathe while holding the pose.
- Inhale and release. Change sides.
- Avoid if there is hip or knee injury.
Benefits of Downward-Facing Pigeon Pose
- Stretches the hips and knees
- Lengthens the psoas muscle
- Prepares the body for the pigeon series and seated hip openers
- Calms the mind
Downward-Facing Pigeon Pose Details
- Sanskrit Name
- Adho mukha kapotasana
- ah-doh moo-kah kop-oh-TAH-sah-nah
- Pose Level
- Bhrumadhye (Third Eye)
- Pose Type
- Forward Bends, Hip Openers