Forward Bend
Sleeping Pigeon Pose
Kapotasana II
From half pigeon, the torso folds forward over the front leg and rests on the mat or on stacked hands. A deep passive hip opener that releases the piriformis, glutes, and hip flexors while calming the nervous system.
- ·Deeply stretches the hip flexors and glutes
- ·Releases tension in the lower back
- ·Calms the nervous system
- ·Opens the hips
Instructions
- 1From a tabletop position, slide your right knee forward toward your right wrist and angle the shin so the right foot points toward the left wrist.
- 2Extend the left leg straight behind you, resting the front of the thigh and top of the foot on the mat.
- 3Square your hips toward the front of the mat as much as possible, using a folded blanket under the right sitting bone if the hip lifts.
- 4Inhale to lengthen the spine and press the fingertips into the mat to open the chest.
- 5On an exhale, slowly walk your hands forward and lower your torso down over the bent leg, resting your forehead on the mat or on your forearms.
- 6Breathe deeply into the outer hip for 10-15 breaths, then press back up and switch sides.
Contraindications & precautions
- ⚠Knee injury or ligament damage — the lateral torque on the knee in pigeon pose can worsen existing joint instability or ligament stress.
- ⚠Hip replacement surgery — deep external rotation and hip flexion exceed the safe range of motion for prosthetic joints.
- ⚠Acute lower back pain or lumbar disc issues — lying the torso forward amplifies compression in the lumbar spine; keep the torso upright or skip the pose.
