Pigeon Pose


What is Pigeon Pose?

Pigeon pose, or kapotasana in Sanskrit, provides a deep stretch to the hips. It's the most basic of several pigeon variations. The pose is a half split with the back leg reaching back and the front leg bent. The torso remains upright.


  • Begin in downward facing dog.
  • Exhale and bring the left leg forward, bending the knee. Place the calf and outer thigh on the floor.
  • Lower the pelvis toward the floor. Stretch the back leg straight back, toes untucked.
  • Support an upright torso with the fingertips on the floor beside the hips. Open the chest and gaze forward.
  • Breathe while holding the pose.
  • Inhale and step back to downward facing dog. Change sides.


  • Avoid if there is hip injury

Benefits of Pigeon Pose

  • Opens the hips
  • Improves blood circulation
  • Boosts energy
  • Improves focus and stills the mind
  • Stimulates the reproductive, nervous and endocrine systems
  • Improves digestion

Pigeon Pose Details
Sanskrit Name: Kapotasana
Pronunciation: cop-oh-TAH-sah-nah
Pose Level: Beginner
Drishti: Nasagre (Tip of the nose)
Pose Type: Backbends, Hip Openers, Seated Poses

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