Reclining Pigeon Pose or Supta Kapotāsana

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


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.

Some studies have indicated that practicing postures such as reclining pigeon pose can help to ease the conditions of piriformis syndrome and sciatica.

Muscle Focus

Reclining Pigeon Pose focuses on several muscles such as

  • Piriformis Muscle
  • Lower Back Muscles
  • Hamstrings Muscles
  • Hips (Glutes and Abductors)
  • Pelvic (Iliopsoas)

Ideal For Health Conditions

  • People who have Piriformis syndrome.
  • People having Sciatica condition.
  • People having tight hip muscles.

Benefits of Reclining Pigeon Pose (Supta Kapotāsana)

1. Stretches the Muscles Located Around the Hip Region

Releases lower body tension and improves circulation in the hips, lower back and legs, and thighs areas of the body: This Yoga Pose stretches the muscles around your hip region releasing all kinds of tensions on related areas such as knees, buttocks, etc. It increases blood flow to these regions helping them recover from injuries such as inflammation or muscle spasms that affect some people.

2. It Relieves Sciatica Pain and Piriformis Muscles Related Issues

Many people experience what we can piriformis muscle syndrome where the pain seems quite similar to that of Sciatica, practicing this Pose helps to relive it. This pose also relieves pain caused in conditions such as sciatica.

3. It Improves Digestion

Digestion is a complex process, Yoga helps to improve it a lot. Practicing this pose helps us in improving our digestive system. Yoga poses like Reclining Pigeon Pose is good for people who have issues with their digestive systems as they can help in eliminating constipation and also ease off any abdominal discomfort.

4. Balances Liver and Gall Bladder Meridians

In Yoga, some meridians correspond to different organs of the body. Yoga Poses helps in balancing these meridians in our bodies bringing them back to a normal state thus helping us achieve the health goals we desire by correcting any imbalances that may exist within our systems as well as improving their functions overall!

If you want more information about Yoga Meridians You can join our Yin Yoga course.

5. It Releases Anger and Brings Ease

In Yoga, it is believed that through the practice of asanas and meditation, we can work towards releasing emotions such as anger and frustration. This particular pose, Reclining Pigeon Pose helps to achieve just that by bringing a sense of ease to the body after its performed.

6. Helps to Ease the Process of Assuming Meditative Postures and Backbends

Practicing reclining pigeon pose helps to ease the process of back bending Yoga postures like Urdhva Danurasana or Paschimottanasana. This is because it releases tension in your hips and hamstrings, which are responsible for keeping you from performing these Yoga poses with ease. Yoga practitioners find this pose helpful when they need some time off from intense Yoga practices such as Ashtanga Vinyasa Flow classes, etc.


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 conditions 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.


  • Chair Pigeon Pose (You can perform it while you are seated on a chair as well)
  • Double Pigeon Pose

Preparatory Pose

  • Wind Releasing Pose (Pawan Muktasana)
  • Deep Squat (Malasana)
  • Janu Sirasana (Head-to-Knee Pose)

Beginner’s Tips

  • If you’re a beginner, it might be helpful to use a yoga block under your sacrum for added support.
  • Make sure that your head, neck, and shoulders are resting comfortably on the floor while you’re in this pose.
  • Keep both hips firmly pressed into the floor, and focus on lengthening your spine.
  • Breathe deeply through your nose and hold for at least 30 seconds.
  • Repeat on the other side.

How to do Reclining Pigeon Pose

Step-by-step guide: (Add a numbered list with an image for each step.)

  • Lie down straight on your back with both legs stretched out.
  • Bend the left knee and place the ankle just above the right thigh, so that the left heel is close to the right hip.
  • Keep your spine straight as you slowly lower your torso towards the floor until you feel a comfortable stretch in your hips.
  • You can even hold your right rear thigh by interlocking your fingers and pulling your leg further up to experience the maximum stretch.
  • Hold for at least 30 seconds or for 8-10 breaths then release.
  • Repeat on the other side.

Mental Benefits of Reclining Pigeon Pose

  • Sense of ease
  • Calmness
  • Better focus
  • More productive individuals.
  • Resolve issues related to intimacy, trust, or security.

The Bottom Line

In conclusion, Reclining Pigeon Pose is a wonderful Yoga pose that offers many benefits for both the body and mind! If you are looking for a gentle yoga pose that will offer you relief from various ailments then look no further than Supta Kapotasana!

This Yoga Pose will strengthen your legs and help with flexibility while at the same time offering you mental benefits such as an increased ability to focus better.

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Meera Watts
Meera Watts is the owner and founder of Siddhi Yoga International. She is known worldwide for her thought leadership in the wellness industry and was recognized as a Top 20 International Yoga Blogger. Her writing on holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes and other international magazines. She got the Top 100 Entrepreneur of Singapore award in 2022. Meera is a yoga teacher and therapist, though now she focuses primarily on leading Siddhi Yoga International, blogging and spending time with her family in Singapore.


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