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
Pronunciation: ah-doh moo-kah kop-oh-TAH-sah-nah
Pose Level: Intermediate
Drishti: Bhrumadhye (Third Eye)
Pose Type: Forward Bends, Hip Openers

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