Kapotasana
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Yoga Techniques and Fitness
Overview
In this lesson, we present Kapotasana (Pigeon Pose), an advanced backbend that lifts and opens the chest while linking the upper and lower body through a deep spinal extension.
Objective
Gain understanding of how the pectoralis minor and rhomboids work together to open the chest, and how the gluteus maximus and hamstrings stabilize the pelvis in deep backbending.
What You'll Get
You'll walk away knowing how to use preparatory techniques—like belt work and targeted muscle activation—to safely approach this demanding pose. Practitioners learn how to engage the chest and back muscles to support the spine. Teachers, therapists, and trainers gain insight into cueing hip extension, internal rotation, and shoulder mechanics to guide students through Pigeon without compression or injury.
Vinyasa Count: Kapotasana [A], Kapotasana [B]
| # | Sanskrit | Instruction |
|---|---|---|
| 7 | Sapta | Inhale, jump forward, hold waist |
| Exhale, engage the pelvic floor | ||
| Inhale, prepare by lifting the spine away from the pelvis | ||
| 8 | Astau | Exhale, catch heels, five breaths |
| 10 | Dasa | Inhale, straight arms, five breaths |
| Inhale, come up, hold waist | ||
| Exhale | ||
| 11 | Ekadasa | Inhale, lift up |
| 12 | Duadasa | Exhale, jump back, Chaturanga Dandasana |
| 13 | Trayodasa | Inhale, Urdhva Mukha Svanasana |
| 14 | Caturdasa | Exhale, Adho Mukha Svanasana |
Anatomy
This is an advanced back bend. We illustrate an intermediate variation using a belt to aid in grasping the foot. Pay particular attention to the chest in this pose. Pigeon helps to lift and open the chest by activating the pectoralis minor muscles, located at the upper part of the chest, and the rhomboid muscles, which connect the spine to the shoulder blades.
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