You Won’t Believe These Reclining Pigeon Pose Hacks!

Supine Pigeon Pose

What is the pose common name?

Supine Pigeon Pose

What is its Sanskrit name?

Supta Kapotasana (सुप्त कपोतासन)

How do you pronounce it?

SOOP-tuh kah-poh-TAH-suh-nuh

What does it mean?

The name “Supta Kapotasana” comes from “Supta,” meaning “reclining,” and “Kapota,” meaning “pigeon.”

What is the significance of this pose?

This pose is significant for its ability to deeply stretch the hip muscles and improve flexibility in the lower body.

It is also known to relieve tension and stress.

Which chakras are activated by Supine Pigeon Pose?

• 
  The Sacral Chakra: The hip opening in this pose stimulates the Sacral Chakra, enhancing creativity and emotional balance.
• 
  The Root Chakra: This pose grounds the practitioner, stabilizing and energizing the Root Chakra, which promotes a sense of security and stability.

How does Supine Pigeon Pose help in balancing the chakras?

Supine Pigeon Pose helps balance the Sacral and Root Chakras by releasing tension in the hips and lower back, which allows for a freer flow of energy.

This aids in emotional stability and a grounded sense of well-being.

Which categories is this pose in?

• Reclining
• Hip Openers
• Stretching

What level is this pose?

• Beginner

What groups is this pose for?

• For beginners
• For seniors
• For children
• For those with tight hips

Are there any ailments it’s good at helping with?

• Sciatica: This pose can help alleviate sciatic pain by stretching the piriformis muscle.
• Lower Back Pain: It releases tension in the lower back, providing relief from discomfort.
• Hip Tightness: By opening the hips, it can reduce stiffness and improve flexibility.
• Stress and Anxiety: The gentle stretch and relaxation can help reduce stress and anxiety levels.

What muscle groups are activated during this pose?

• Hips (Gluteus Maximus, Gluteus Medius, Piriformis)
• Lower Back (Erector Spinae)
• Hamstrings
• IT Band

What are its benefits?

• Relieves lower back pain and tension
• Stretches the hips and glutes
• Reduces sciatica pain
• Improves hip flexibility
• Promotes relaxation and stress relief

What are step-by-step instructions?

1. Lie on your back with your knees bent and feet flat on the floor.
2. Cross your right ankle over your left thigh, just above the knee.
3. Reach your hands around the back of your left thigh and gently pull it toward your chest.
4. Flex your right foot to protect your knee.
5. Hold the pose for 5-10 breaths, feeling the stretch in your right hip.
6. Release and switch sides.

Are there modifications and variations?

• Beginner-Friendly: Place your foot on a wall for support instead of pulling the thigh toward your chest.
• Seated on the floor: Perform a seated version by crossing the ankle over the opposite knee while sitting and leaning forward.
• With Props: Use a yoga strap around the thigh for added support and easier reach.

What are your recommendations for this pose?

General:

• Warm up with gentle stretches before attempting this pose.
• Focus on keeping your spine aligned with the mat.

For Beginners:

• Use a yoga strap if you cannot reach your thigh.
• Keep the movements gentle and avoid straining.

For Seniors:

• Modify with a chair or wall for support.
• Avoid any pain or discomfort, and move slowly.

For Children:

• Make it fun by encouraging them to imagine they are resting like a pigeon.

For Pregnant Women:

• Avoid deep hip stretches.
• Use props for support and keep the pose comfortable.

For Teachers Teaching this pose:

• Emphasize the importance of foot flexion to protect the knee.
• Encourage students to breathe deeply and relax into the stretch.

What are common mistakes and how to correct them?

• Common Mistake: Lifting the head and shoulders.
  • Correction: Keep the head and shoulders relaxed on the mat.
• Common Mistake: Not flexing the foot.
  • Correction: Ensure the foot is flexed to protect the knee.
• Common Mistake: Overstretching.
  • Correction: Stretch gently and avoid pushing into pain.

What poses can be sequenced with this pose?

Preparatory Poses:

• Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)
• Happy Baby Pose (Ananda Balasana)

Counter Poses:

• Seated Forward Bend (Paschimottanasana)
• Child’s Pose (Balasana)

Example sequences with this pose:

For Beginners:

1. Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)
2. Supine Pigeon Pose (Supta Kapotasana)
3. Happy Baby Pose (Ananda Balasana)
4. Child’s Pose (Balasana)

For Intermediates:

1. Seated Forward Bend (Paschimottanasana)
2. Supine Pigeon Pose (Supta Kapotasana)
3. Bridge Pose (Setu Bandhasana)
4. Happy Baby Pose (Ananda Balasana)

For Advanced:

1. Sun Salutation (Surya Namaskar)
2. Pigeon Pose (Eka Pada Rajakapotasana)
3. Supine Pigeon Pose (Supta Kapotasana)
4. Wheel Pose (Urdhva Dhanurasana)

FAQs

• How long should I hold Supine Pigeon Pose?
  Hold for 5-10 breaths or until you feel a comfortable stretch.
• Can I do this pose if I have knee pain?
  Yes, but ensure your foot is flexed to protect the knee joint.
• Is it normal to feel a stretch in the lower back?
  Yes, this pose stretches the lower back as well as the hips.
• Can this pose help with sciatica?
  Yes, it can alleviate sciatic pain by stretching the piriformis muscle.
• Should I do this pose on both sides?
  Yes, practice on both sides to maintain balance in the body.
• Can I use a yoga strap for this pose?
  Yes, a yoga strap can help if you cannot reach your thigh comfortably.
• How often should I practice this pose?
  You can practice it daily or as part of your regular yoga routine.
• What should I do if I feel discomfort?
  Ease out of the pose and try a gentler stretch or use props for support.
• Can I do this pose during pregnancy?
  Yes, but modify it to keep the stretch gentle and use props for support.
• Is this pose suitable for beginners?
  Yes, it is beginner-friendly and can be modified for comfort.

Conclusion

Mastering Supine Pigeon Pose (Supta Kapotasana) offers a gentle yet effective way to stretch and open the hips, relieve lower back tension, and promote relaxation.

Whether you are a beginner or an advanced practitioner, incorporating this pose into your yoga routine can bring numerous benefits.

For more poses and detailed guides, visit our yoga poses library.

Namaste