How To Do Reclined Pigeon Pose (Supta Kapotasana)
Level – Beginner
Pose Type – Hip Opener
Also Known As – Dead Pigeon, or Eye of the Needle Pose
Reclined Pigeon Pose is modified version of the more advanced Pigeon Pose. This excellent pose is great for tight hips and to stretch the knees. It can also be used as warm-up or cool-down pose as it can be easily modified.
This pose provides a gentle way to relieve tightness in the hips and it provides a gentle way to open the muscles around the hips, the lower back, and hamstrings.
These muscles become very tight when we sit for too long every day or overuse them in exercises like running and cycling. This tightness in the hips will eventually lead to pain if not addressed.
Reclined Pigeon pose will prepare your hips and surrounding muscles for more advanced poses like Double Pigeon Pose (Agnistambhasana) and Pigeon Pose (Kapotasana).
How To Do Reclined Pigeon Pose (Supta Kapotasana)
Step-By-Step
- Start by lying on your back with your knees bent and the soles of your feet on the ground.
- Bring your right knee towards your chest, flex your foot, and cross your right ankle over your left knee. (Feel free to stay here if you feel a good stretch in the hips)
- Take the stretch deeper. Thread your right arm between your legs and clasp your hands behind either your left shin or back of your hamstring.
- Your head and back should remain flat on the floor.
- Draw your left shin towards your body while pressing your right knee away from you. Your foot should remain flexed to protect your knee.
- Relax your shoulders, unclench your jaw and breathe deeply.
- Hold the pose for 5 breaths.
- Release you grip and return your feet to the mat.
- Repeat on the other side.
Modifications For Beginners:
- For very tight hips you can use a towel or strap instead of your hands.
- If you have tight hamstrings and lower back, you can place a folded blanket under the hips while holding the stretch. This will help keep the lower back on the floor.
- If your head or shoulders lift off the ground place a rolled towel under your head to keep your neck relaxed.
- Use the wall instead of your hands. In this modification, setup the pose with your knees bent and your feet against a wall. Place your right ankle on your left knee and lift your right foot and place it on the wall. Hands by your sides. Adjust the distance from the wall to deepen the pose.
Variations For Beginners:
1. Half Reversed Pigeon Pose:
- Lie on your back with your knee bent and your soles on the floor.
- Bring your right knee toward your torso and clasp both hands behind it.
2. Simple Reclining Pigeon Pose:
- In this simplified version you don’t lift your foot of the floor.
- With your left knee bent and the right ankle on the left thigh. Place your hands by your side and breathe easy.
3. Chair Variation:
- Sit on a chair with your spine long.
- Place your right ankle on your left thigh and flex your foot.
- Keep your spine long and lean froward to deepen the stretch.
Caution:
- Your head and neck must always be relaxed in reclining pigeon pose.
- Do not move your body while holding the pose.
- Your shoulders should be relaxed and away from your ears.
- Remember to keep that ankle flexed to protect your knee.
- Avoid the pose if you feel significant pain in the knees, hips, or lower back.
Benefits of Reclined Pigeon Pose (Supta Kapotasana)
- It improves hip flexibility and prepares the body for more advanced poses.
- It improves the range of motion of the hip joint.
- Calms the mind and reduces stress.
- This pose strengthens the thigh muscles and hip flexors.
- It releases tension in the lower back while improving your lower back flexibility.
- The pose improves digestion. The pressure on the abdomen stimulates the intestinal organs, improving digestion.
- Relieves sciatica pain and piriformis issues.
- It improves the range of motion of the knee joint.
