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.

Instructions

• 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.

Cautions

• 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