How to Do Pigeon Pose (Kapotasana): Step by Step Guide for Beginners

What Is Pigeon Pose (Kapotasana)?
Pigeon Pose, known as Kapotasana in Sanskrit, is an advanced backbend that deeply opens the chest, shoulders and entire front body. It stretches the hip flexors, builds strength through the legs and back and creates a powerful expansion through the spine. Because it is a deep and intense posture, it should be approached slowly and with awareness, especially for those with limited hip or back mobility.

When You Should Avoid This Pose
Avoid Pigeon Pose if you have a leg, hip or back injury, if you have blood pressure concerns or if you have recently had surgery. This pose places significant load on the spine and knees, so it should only be practised when the body is warm and supported.

Watch the Pigeon Pose video tutorial
Watch the full tutorial here:

How to Do Pigeon Pose in 3 Easy Steps

1. Prepare the backbend.
Begin kneeling. Place your fingertips on your lower back and gently press into the back of your pelvis. Start to arch your back and slowly reach your hands towards the floor behind you. Lower the crown of your head towards the ground and then lift it slightly while raising your hips.

2. Deepen the pose.
Lift through the pelvis rather than collapsing through the lower back. Walk your hands towards your ankles and lower your forearms to the floor. Inhale and expand your chest. Press down through your shins and forearms to support the backbend.

3. Hold and release.
Stay in the pose for several slow breaths. When you are ready to exit, rise carefully and rest in Child’s Pose to allow the spine to neutralise.

Variation: Half Pigeon Pose (Ardha Kapotasana)
Practise with one leg extended behind you and the front leg folded in Half Pigeon. This variation maintains the hip opening while reducing intensity in the lower back.

Common Questions About Pigeon Pose (People Also Ask)

Is Pigeon Pose safe for beginners
Only in the Half Pigeon variation. Full Kapotasana is an advanced posture.

What muscles does Pigeon Pose stretch
It stretches the chest, hip flexors, quadriceps and shoulders.

Why is Pigeon Pose so intense
It requires deep hip mobility and strong spinal flexibility.

Can Pigeon Pose hurt your knees
Yes if forced. Always work within your range and use props when needed.

Preparatory Poses
• Cobra Pose Bhujangasana
• Wheel Pose Urdhva Dhanurasana
• Shoulder Supported Bridge Pose Setu Bandha Sarvangasana
• Reclining Hero Pose Supta Virasana

Follow Up Poses
• Child’s Pose Balasana
• Downward Facing Dog Adho Mukha Svanasana