Pigeon Pose (Backbend)

Kapotāsana

Pigeon Pose (Backbend)
CategoryBackbends TypeStretch LevelAdvanced Hold20 sec MusclesChest, Back, Hips, Shoulders BreathingDeep breathing into the chest

How to do it

  1. EnterKneeling, place your palms on your sacrum and gently arch back. When you're ready, lower your palms to your heels, then to the floor behind your feet, bringing your elbows down.
  2. HoldSpread the backbend from your chest to your thighs, and keep your hips reaching over your knees. Breathe wide, letting your chest open with every inhale.
  3. ExitShift your weight into your thighs, push off with your hands, and rise with a strong core. Be sure to rest in Child's Pose.

Benefits

The deepest kneeling backbend: a full opening of the front of the body.

Cautions

  • Spinal disc herniation
  • Hypertension
  • Only after a thorough backbend warm-up

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Counterpose

Child's Pose Child's Pose Beginner

Where it appears

  • Deep Backbend 35 min · Advanced · voice-guided in the app subscription

Similar poses

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