Pigeon (Kapotasana)

A low, supported backbend shape that explores hip rotation, pelvic support and gentle lift through the front of the body.

“Settle the pelvis. Soften the breath. Let the chest lift with ease.”

Pigeon invites the body into an asymmetrical shape. One hip folds and rotates, while the back leg lengthens behind. From this base, the spine may rise into a small backbend. The posture is less about depth and more about finding enough support for the pelvis, breath and lower back to remain steady.

The purpose is not to make the front shin parallel or to lower the pelvis to the floor. The purpose is to explore a stable base from which the spine can lengthen and the breath can stay accessible.

1. 1Begin from hands and knees or from a low lunge.
2. 2Bring one knee forward behind the same wrist.
3. 3Let the front shin angle across the mat in a way that feels spacious for the knee.
4. 4Extend the other leg back with the top of the foot resting down.
5. 5Place support under the front hip if the pelvis is floating or tipping strongly.
6. 6Settle the hands beside the body or onto blocks.
7. 7Allow the pelvis to become steady.
8. 8Lengthen gently through the spine.
9. 9Let the chest lift only as far as the breath remains comfortable.
10. 10Stay for several breaths, then change sides.

Instead of searching for the “correct” position, notice:

• •Does the front knee feel comfortable and unforced?
• •Is the pelvis supported enough to rest rather than grip?
• •Can the back leg lengthen without compressing the lower back?
• •Does the lift of the chest come with ease?
• •Can the breath move quietly in the shape?

Let the breath guide the amount of backbend. If the inhale feels spacious, explore a little lift. If the breath becomes strained, return to a lower or more supported version of the pose.

Observe the relationship between the front knee, pelvis and breath. A student may need more height under the hip, a narrower shin angle or less spinal extension before the pose can feel settled.

Reflect after practising:

• •What version allowed your front knee to feel at ease?
• •Did support under the pelvis change your breathing?
• •Where did you notice effort that was not needed?
• •Did the two sides feel different?

Rather than mistakes, you may notice:

• •Forcing the front shin towards parallel
• •Dropping into the front hip
• •Twisting the pelvis strongly to one side
• •Compressing the lower back
• •Holding the breath
• •Gripping through the shoulders

• •Place a blanket or bolster under the front hip.
• •Keep the front heel closer to the pelvis.
• •Use blocks under the hands.
• •Stay upright rather than folding or deepening the backbend.
• •Practise a reclined figure-four shape instead.

• ✓The front knee feels comfortable.
• ✓The pelvis feels supported.
• ✓Breathing remains steady.
• ✓The spine can lengthen without strain.
• ✓The pose feels sustainable on both sides.