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Asana Analysis Private Yoga Instructor Santa Monica Los Angeles Reclined Pigeon

Published on June 13th, 2019 | by Catherine Tingey

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Reclined Pigeon

Reclined Pigeon

Reclined Pigeon (Supta Kapotasana) is a great elementary pose to relieve tightness in the hips and glutes.

This pose is a wonderful antidote to a program of deadlifting, sitting, driving, cycling and running.

It can be done reclining or seated in a chair, and it’s a safer option than full Pigeon pose.

ALIGNMENT

Lay on your back with knees bent, feet on the floor.

Place the right ankle on top of the left knee.

Flex the right foot.

If you already feel a lot of sensation, stay here and take 3 full breaths.

Private Yoga Instructor Santa Monica Los Angeles Reclined Pigeon

For more, thread the left hand through the legs and grab behind the left thigh. Pull knees toward the chest.

For even more, grab in front of left shin and pull knees toward the chest.

*Keep head and upper body on the floor as relaxed as possible

BENEFITS

  • Improves flexibility in glutes, hamstrings and hips
  • May help relieve low back pain

CONTRAINDICATIONS

  • Knee pain
  • Can be either beneficial or aggravating to sciatic conditions

OTHER NAMES

  • Thread the Needle Pose
  • Figure 4 Stretch

For additional hip openers see, this post.

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Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher after practicing for 24 years.

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About the Author

Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher after practicing for 24 years.



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