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Kapotasana or pigeon pose is a really effective yoga pose that looks as graceful as the pigeon. The word ‘Kapotasana’ is a combination of kapota (meaning ‘pigeon’) and asana (meaning ‘seat’ or ‘posture’). It gives a good stretch to your whole body. This is a great asana to energize and strengthen your spine and brain.


  1. First put down your Knee on the floor and your spine should be erect.
  2. Now gently stretch your right leg in backward direction (behind you).
  3. Keep extending your right leg until your left knee and foot are adjacent to the right hip.
  4. Keep stretching your right leg until your left knee and foot are adjoining the right hip
  5. Make sure that your toes ought to be pointed.
  6. After that you have to lean forward and breathe in deeply.
  7. Now push your mid – section (chest) outwards.
  8. Remain in the position about 20-25 seconds.
  9. Now switch (change) your leg and repeat the same process with your opposite leg.
  10. After that sit in Padmasana and rest for while and repeat the process 4 times with your both legs.[1]

Technique in pictures/animation


  • Stretches the entire front of the body, the ankles, thighs and groins, bdomen and chest, and throat
  • Stretches the deep hip flexors (psoas)
  • Strengthens back muscles
  • Improves posture
  • Stimulates the organs of the abdomen and neck[2]

Related Asanas

Special requisites

It is important that you listen to your body. If you feel any pain in your shoulders or lumbar spine, make sure you back off immediately. Only if you feel the pain while feeling stable, almost like you are moving deeper in the pose, should you continue with the exercise. Face the discomfort with great poise and a steady breath. Keep in mind that people with tight hips or thighs might not be able to do this asana easily.

Initial practice notes

If you are a beginner, you could use the support of a wall to get this pose right. Press your soles to the wall, and using your head to grip your hands, gently lean backward. [3]


External Links