Reclining Pigeon Pose (Supta Kapotāsana)

English Name(s)
Reclining Pigeon Pose
सुपता कपोतासन /Supta Kapotāsana
supta: “reclined”
kapota : “pigeon”
āsana: “posture”

Pigeon Hip Stretch

Supta Kapotasana is a gentle pose and a variation of the original Kapotasana. This asana or yoga pose is easy to perform. In English, it is known by two names, the Reclining Pigeon Pose or the Eye of the Needle pose.

This asana is a great warm-up pose and prepares your body to perform other intense yoga poses.

pigeon hip stretch

Physical Benefits

The Reclining Pigeon Pose is very beneficial to your body. In Yin Yoga, it balances the liver and gall bladder meridians. This releases anger/frustration and brings a sense of ease to the body.

Apart from that, in general, regular practice of this asana releases the tension in the muscles of the lower back, hips and hamstrings. It also opens your hips and reduces the symptoms of sciatica.

Supta Kapotasana enhances blood flow in your lower back, hips and legs. It releases tension in the lower body. It also helps to relieve hip and knee pains.

Lastly, this asana improves digestion. It prepares your body to perform backbends and seated postures such as the Lotus Pose.

Energetic Benefits

Supta Kapotasana, like the original Kapotasana, activates the Root (Muladhara) and the Sacral (Swadisthana) Chakras. The balance between these chakras results in an individual becoming more grounded, steady and satisfied.

Practicing this pose brings a lot of benefits to the practitioner’s relationship with themselves and the others. This asana eases the mind and the body. The Reclining Pigeon Pose can also be used to decrease stress and can help you resolve issues related to intimacy, trust or security.

reclining pigeon pose sciatica


Supta Kapotasana is ideal for beginners. However, like other yoga poses, it also requires some level of caution. Here are some of the things you should keep in mind while performing this pose.

People suffering from knee injuries or sacroiliac condition should avoid practicing this asana. If you experience tingling, numbness or pain in your hips, legs or lower back, immediately stop performing the Reclining Pigeon Pose.

Also, if you face any discomfort while getting up from or going down on the floor, then you can give this pose a miss. In case of inflammations, it is better to refrain from practicing this asana.

You should also consult your physician before starting the Supta Kapotasana if you have recently undertaken knee, hip or lower back surgery.

Going into the Pose

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Meera Watts
Meera Watts is a yoga teacher, entrepreneur, and mom. Her writing on yoga and holistic health has appeared in Elephant Journal, Yoganonymous, OMtimes, and others. She’s also the founder and owner of Siddhi Yoga International, a yoga teacher training school based in Singapore. Siddhi Yoga runs intensive, residential trainings in India (Rishikesh, Goa, and Dharamshala), Indonesia (Bali), and Malaysia (Kuala Lumpur).

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