Supt Kapotasana

What is Supt Kapotasana or the Reclining Pigeon Pose?

supta = “supine” kapota = “pigeon” and asana = “pose”

Are those tighter hips acting as hurdles to prevent you from stretching your hamstrings? Well, look no further! Supt Kapotasana or Reclining pigeon pose is all that you need to resolve your challenges.

Supta kapotasana is a gentle supine posture which provides a supported stretch for the lower body. In this asana, the back of the body rests on the ground with both legs bent and drawn in. 

Supta Kapotasana

Instructions for Supt Kapotasana

Here is how you can include this pose in your everyday yoga routine:

Supta Kapotasana
  1. Come to lie down on the floor with your back resting on the mat, knees bent, and soles of the feet on the floor.
  2. Bring the right knee into the chest. Flex through the foot and cross the right ankle over the left knee.
  3. Option to stay here, or if you would like to take it a bit deeper lift the left foot off of the ground. Thread both hands through the legs to grab a hold of the back of the left thigh.

    Make sure that your ankle is on the knee, not just the edge of your foot. Keep this right foot flexed generously.

  4. Relax the shoulders, unclench the jaw, and breathe deeply.
  5. To come out of this posture, slowly lower the left foot to the floor and uncross the legs. Balance it out by practicing on the other side.

You can also find the detailed instructions in the following video made by Yog4Lyf Yoga Instructor, Mrs. Kavita:

How to Perform Supt Kapotasana/Reclining Pigeon Pose | Yoga for Flexibility | Hip Opener | Yog4Lyf


Sounds exciting? Let’s have a look at benefits of Supt Kapotasana

Supt Kapotasana

  • It stretches the muscles located around the hip region
  • It relieves sciatica pain and piriformis muscles-related issues
  • It improves digestion
  • It balances liver and gall bladder meridians
  • It releases anger and brings ease
  • It helps to ease the process of assuming meditative postures and backbends

Excited to do it? Don’t forget to include it in your next yoga session.


Here are some precautions you need to take while doing this pose:

  • Do not practice this pose if you’ve had recent surgery in the hips, knees, lower back, or abdomen.
  • If you experience tingling, numbness, or pain in your hips, legs, or lower back, immediately stop performing the Reclining Pigeon Pose.
  • Care should be taken by those who are new to this practice during their pregnancy.


This Yoga Pose will strengthen your legs and help with flexibility while at the same time offering you mental benefits such as an increased ability to focus better.

Happy Yogaing!

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