Supta Kapotasana
A supine version of Pigeon Pose accessible to all levels. Deeply opens the hip rotators and glutes without the weight bearing demands of standing pigeon.
Deeply opens hip rotators and glutes, relieves sciatic nerve tension, therapeutic for hip tightness, gentle on the knees.
Lie on back with knees bent. Cross right ankle over left thigh just above the knee. Flex the right foot. Pull left thigh toward chest (threading hands through or around the legs). Hold 2-5 minutes each side.