Kapotasana
Functional Ashtanga

Kapotasana

Pigeon
Shoulder External Rotation

Kapotasana (Pigeon Pose (Backbend))

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

Key mobility focus: shoulder external rotation

FRC Mobility Protocols

These videos target shoulder external rotation for Kapotasana:

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

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 Flexion Shoulder Flexion in Kapotasana
scapula-retraction scapula-retraction in Kapotasana
Spine Extension Spine Extension in Kapotasana
Kapotasana Study Guide →