Restorative
Reclined Pigeon Pose
Supta Kapotasana
A supine hip opener where one ankle crosses over the opposite thigh in a figure-four shape. This accessible version of Pigeon is ideal for tight hips or sensitive knees.
- ·Opens outer hips
- ·Relieves sciatic pain
- ·Reduces lower back tension
Instructions
- 1Lie on your back with both knees bent and feet flat on the floor.
- 2Cross your right ankle over your left thigh, flexing the right foot to protect the knee.
- 3Thread your right hand through the gap between your legs and interlace your fingers behind your left thigh.
- 4Draw your left thigh gently toward your chest until you feel a deep stretch in your right outer hip.
- 5Keep your head and shoulders relaxed on the mat and hold for 5 to 10 breaths.
- 6Release and repeat on the other side.
Contraindications & precautions
- ⚠Acute knee injury or recent knee surgery — avoid crossing the ankle over the thigh until fully healed.
- ⚠Severe sciatica flare-up — if the pose intensifies nerve pain, release immediately and choose a gentler hip opener.
- ⚠Hip replacement surgery — consult your surgeon before practicing any deep hip rotation.
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