Sleeping Pigeon Pose | Kapotasana | How to do sleeping pigeon pose | benefits of Sleeping Pigeon Pose

About sleeping pigeon pose

Kapotasana is a Sanskrit word where kapota means pigeon, and asana means posture or Pose. So in general terms, this asana is all about mimicking a pigeon.

Pigeon pose is a simple asana with basic hip-stretching, and by the mean of lowering the chest down to rest over the top of the stretched leg, this adds a more profound feeling of stretch.

Everyone can perform this pose after a bit of warm-up and stretching. It is one of the most commonly and frequently practiced asanas in yoga classes or workouts.

How to do sleeping pigeon pose

  • Place both your hands and knees on the floor with your hands in the width of shoulder and knees in the width of hips apart
  • Slowly bring your right knee forward, by placing it on the floor precisely behind your right wrist.
  • Slightly start sliding your right ankle to the side of your left wrist, so your right shins with cross your mat at a comfortable angle to pose.

How to do sleeping pigeon pose

  • By taking your left leg straight towards the back and the lower the hip to the floor flatten the top of your left foot on the floor.
  • By keeping your hips in level, by distributing your weight evenly between them. Avoid completely sinking in your right hip
  • From this position, you can either remain upright by keeping both the hands on the floor in front of yourself, your chest up and your core body engaged or else you can fold forward by slowly walking your hands out in front of you and slowly lowering your chest to the floor
  • Hold on the breath for a good 5-6 seconds and then switch the sides accordingly.
  • Now to exit from this pose, place your left toe under and tuck it, by applying pressure press into your hands, and slowly bring your right to the starting position.

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Benefits of Sleeping Pigeon Pose 

This pose has numerous advantages and benefits for the human body if done regularly and correctly. Even after being a comfortable asana, it provides very significant and long-lasting benefits to an individual body. Some of the benefits are:

  •  It opens ups the hip joint and provides flexibility to the body.
  •  This pose helps in lengthening the hip flexor.
  •  This pose offers an excellent stretch to the thighs, gluteals and piriformis muscles which tones the lower body.
  •  This pose seems a beneficial way out for the cure of urinary disorders and also stimulates the internal organs.
  •  This yoga pose gives a proper posture, alignment, and an overall suppleness to the body of an individual.
  •  This asana helps in reducing the substantial pain in the lower back and the stiffness of the body.
  •  This pose also provides emotional benefits to an individual and also boost up the confidence and sense of self-love in the person.


Though it is an ordinary yoga pose and can be performed even by beginners. It still has some things to be kept in concern at the time of completing the asana one should listen to their body at the time of performing the asana, do not try to go beyond your capability be polite with your body. People suffering from the high or low state of blood pressure, migraine, insomnia, or some serious lower back issue or neck injury can avoid doing this asana or do it under the eye of an expert.

Read More about:

  1. Balancing Table Pose | Dandayamana
  2. Star Pose Yoga | Utthita tadasana
  3. Fish Pose or Matsyasana Yoga Pose