Kapotasana
Functional Ashtanga

Kapotasana

Pigeon
Hip Extension

Kapotasana (Pigeon Pose (Backbend))

Extreme backbend from kneeling, reaching back to hold the feet.

Key mobility requirements: hip extension, shoulder flexion, knee flexion

FRC Mobility Protocols

These videos target hip extension for Kapotasana:

  1. Hip Extension Hovers
  2. Hip Extension Lift Offs
  3. Hip Extension PAILS & RAILS
  4. Hip Extension Passive Range Hold
  5. Hip Extension Passive Stretch
  6. Hip Extension PNF

Other Movements in Kapotasana

7 more
Ankle Plantarflexion Ankle Plantarflexion in Kapotasana
Knee Flexion Knee Flexion in Kapotasana
scapula-depression scapula-depression in Kapotasana
Shoulder External Rotation Shoulder External Rotation in Kapotasana
Shoulder Flexion Shoulder Flexion in Kapotasana
scapula-retraction scapula-retraction in Kapotasana
Spine Extension Spine Extension in Kapotasana
Kapotasana Study Guide →