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Pigeon Pose Supine

Category: Hip Opener Level: Beginner Sanskrit: Supta Kapotasana

Step-by-Step Guide

1
Lie on your back, knees bent
2
Cross right ankle over left thigh, flex right foot
3
Either stay here or lift left foot, threading hands through
4
Pull left thigh toward chest
5
Keep head and shoulders on floor
6
Hold 1–3 minutes then switch sides

Benefits

Same hip benefits as Pigeon Pose without knee strain. Excellent for beginners and those with tight hips.

Pro Tips

This is the ideal alternative to standard Pigeon Pose for anyone with knee sensitivity.

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FAQ

Q: Is Supine Pigeon better than regular Pigeon Pose?

For knee safety and accessibility, yes. It targets the same hip rotators with less stress on the knee joint. Yogis with knee issues are advised to use this version.

▶ Video Tutorials

Watch step-by-step demonstrations on YouTube.

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🧘 Related Poses

Reclined Pigeon Pose Reclining Pigeon Double Pigeon Pose