Kapotasana
Functional Ashtanga

Kapotasana

Pigeon
Spine Extension

Kapotasana (Pigeon Pose (Backbend))

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

Key mobility focus: spine extension

FRC Mobility Protocols

These videos target spine extension for Kapotasana:

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

Other Movements in Kapotasana

7 more
Ankle Plantarflexion Ankle Plantarflexion in Kapotasana
Hip Extension Hip Extension 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
Kapotasana Study Guide →