Kapotasana – King Pigeon Pose

Kapotasana – King Pigeon Pose


Kapotasana is derived from the combination of the Sanskrit words kapota(pigeon) and asana (posture or pose). The reason for the name Kapotasana is, this pose resembles the pigeon.  It is called as King Pigeon Posein English.

Preparatory Poses for Kapotasana are Chakrasana, Virasana, Eka PadaRajakapotasana, Supta Virasana, Bhujangasana and Dhanurasana; and the Follow-Up Poses are Adho Mukha Svanasana, Balasana, Bharadvaja’s Twist and Pasasana

Kapotasana is an advanced level yoga pose. It strengthens the spine, and opens the chest. It Increases the body flexibility.

Steps Involved:

  1. Start with forming the Ustrasana pose.
  2. Inhale; lift up the lower part of your stomach.
  3. Move the tailbone downwards to stabilize the lower back.
  4. Gently exhale.
  5. Inhale; Pull your both arms up, such that they are along your ears.
  6. Bring palms together.
  7. Exhale; move backward and make sure that your lower back is long but stable.
  8. Inhale; go further, sternum first.
  9. Slowly and gently lift the shoulders at the same time squeeze the elbows towards each other.
  10. Move the head back, and hold the pose for few seconds.
  11. Inhale; Let your arms to reach the floor.
  12. On the yoga mat Press your feet and then bend the knees to reach the palms of the hands.
  13. Reach outside of each foot.
  14. As much as you can, keep moving backward.
  15. Walk backwardly by your hands towards your knees.
  16. Clutch the heels by your fingers.
  17. After holding both feet, gently squeeze the elbows towards each other.
  18. At the same time push the hip forward.
  19. Exhale; bend the elbows and fix them on the floor.
  20. Hold this positions for about 30 seconds to 60 seconds, or until you are comfortable.
  21. Gently Exit the Pose.
  22. Breathing should be normal.


  • Increases the flexibility of the hips.
  • Good Stretches in Psoas, Throat, Ankle, and Thorax and the entire front of the body.
  • Cures the urinary disorders.
  • Strengthens back muscles.
  • Strengthening the back.
  • Reduces the sciatica.
  • Increases the Oxygen in take and makes the lungs stronger.
  • Stretching the groin and the thighs.
  • Increases the elasticity of the entire body.
  • Refines the blood circulation.
  • Improves the working of the digestive system.
  • Reduces blood pressure.
  • Stimulates the organs and the muscles of the abdomen and neck area.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Hypertension
  • Insomnia
  • Migraine
  • Chronic back problems
  • Serious low back Injuries
  • Neck problems

Practise this yoga daily, will yield the better results.

It’s must to do this pose in the morning with empty stomach.

Beginners can use the support of a wall while practise.