Kapotasana is an asana which helps to open up the chest and also strengthens the back and groin. It opens and increases the flexibility of the hips.

Meaning of kapotasana ( Pigeon Pose )

We’re going to look at a pose called pigeon pose pigeon pose is a wonderful position that stretches the glutes and the outer hip so if you are a biker a runner hiker jogger this is gonna be a really great pose for you to do to stretch all of that stuff out one thing to note upright pigeon or active pigeon looks a little bit like this but the pose that we’re going to explore today is a forward folding pigeon.

Meaning: Kapot means pigeon. During full posture, the chest widens and swells like a pigeon, hence its name Kapotasana.

How to do Kapotasana

Kapotasana (Pigeon pose)

1. Sit in Vajrasana and lie back.

2. Now keep the palms on the ground near the ear and gently raise the waist, chest and head part above the bend with the hands elbow. From the heel to the knee, keep it parallel to the ground.

3. Since the head has to be placed on the soles of the feet to complete this asana, a lot of practice is required. Therefore, while raising the body slowly, try to bring the head near the soles and stop for a few seconds in the same position and increase the time respectively.

4. Breathe naturally in full posture. While making asanas, be aware of breathing. While exhaling, slowly raise the head back and place the neck, back and head on the ground.

5. Then relax while straightening the legs slowly.

Meditation: Swadhisthana Chakra or Commandment Chakra.


  • Chest is wide. The lungs are athletic. The heart is well maintained.
  • There is no disease related to spinal cord.
  • Proper benefits to the reproductive system and textiles.
  • The thighs are shapely.

Precautions: Since doing this asana, the thigh, abdomen, heart region are all tense, hence high blood pressure, heart patients should not do this asana.

Note: Some teachers also do this in different ways.

Kapotasana Variation

1. First, kneel down and give a difference of about one and a half fit between both the knees. And join the feet of the two legs together.

2. Now take back from the middle of the thighs of both hands and sit on the floor, setting it on the pedestal. (Cover the paws of both feet with the palms of both hands)

3. Then, while doing the Kumbhak, lift the head slightly upwards.

4. Now lower your head while exhaling (exhaling). Do this 6 to 8 times.

Meditation: On the Anahata Chakra.


1. chest wide, lungs strong

2. throat disorders end.

3. The speed of non-life is easy.

4. There is strength in hands and feet.

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