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.
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.
Catherine Tingey
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. She has been practicing yoga for 31 years and teaching privately for 11 years.
About the Author
Catherine Tingey+ 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. She has been practicing yoga for 31 years and teaching privately for 11 years.
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![I'm feeling so much gratitude today. I deliberately took time off around Thanksgiving--did not even send out a Thanksgiving newsletter. I wanted to give myself time to feel into my new location...it's an ongoing exploration!I am so grateful for yoga to have given me a strong and flexible body. This picture is recent, 50 year old body. [Yoga has also given me injuries, so be forewarned.] This is one of the primary reasons I am a conservative and watchful teacher; I hope to spare my clients overuse injuries and improper alignment injuries. When you know better, you can teach and do better.I just published this #asana on my website.📸@guibittencourtphoto#standingsplits #privateyogateacher #privateyoga #thecoachcat #practiceandalliscoming #yogaeveryday](https://cdn.catherinetingey.com/wp-content/plugins/instagram-feed/img/placeholder.png)
