Supported Pigeon Pose: Salamba Kapotasana

Pronunciation: saw-LAWM-buh  KAH-put-AWS-ah-nuh

Translation: Salamba, in Sanskrit, means, supported. Kapot translates to Dove or Pigeon, and asana means pose as in yoga pose. Thus, Salamba Kapotasana is Sanskrit for Supported Pigeon Pose.

Introduction: This is a hip opening pose that is an antidote for tight hips. The buttocks area has strong muscles which are the hip rotators and flexors.  These muscles are stretched and extended in Salamba Kapotasana.

In the pose the back leg hip rotates to the rear the front leg hip rotates forward.  Thus, the pose”opens” your hips and you experience their rotation in opposite directions.  As you build a regular practice of Salamba Kapotasana your hips will become more “open” and have smoother and wider and easier rotation and range of motion.  You can imagine your hips as a metal ball in a socket being oiled to find ease.  Over time, practicing the pose will feel progressively better and you will bring that ease into your everyday movements.

Modern life with extensive sitting in chairs often makes ones hips less open and flexible than they could be.  Conventional activities like walking and even running and biking can be wonderful but they don’t open your hips in the way that yoga hip opening poses such as Salamba Kapotasana can.  Add Salamba Kapotasana, working slowly and mindfully, to your regular practice and enjoy increased freedom of movement.

Technique:

There are a number of ways that people start assuming this pose.  Choose the one that seems to work best for your body.

One is to start kneeling on your mat.  Then, bring your left leg back so that it extends straight behind you with your left knee facing the mat.  Now, place your right leg on the mat in front of you with the heel below your left groin.

Another is to start seated on your mat with your legs stretched out in front of you.  Then, bend your left leg and bring your left heel in as close to your right groin as possible.  Place your hands on the mat by your hips with your palms down on the mat.  With the support of your hands, lift up and swing the right leg out, around and behind you. Extend and straighten the leg. The center of your right knee should face and touch your yoga mat.

Or, you can start with your legs extended behind as in Bujangasana, the Cobra Pose.  Then bend the left leg and swing it in front of you positioning it so that the left heel is under the right groin area.

After assuming the initial pose using one of the approaches described above, use your arms and hands to help keep your balance.  Straighten your arms and simultaneously elongate your spine. 

This pose has a pretty backbend that isn't especially deep.  Because your pelvis is slightly lifted your own weight and gravity elongate your lower (lumbar) spine and helps to protect your lower back.

Feel the connection with your long spine through the extended back leg (through the inside of the leg all the way to the toe) and the front bent leg.  Play with your balance with the arms pressing, keeping long and extended.  Open the shoulders and chest and lift your sternum proudly. 

Bring the foot away from your groin and up a bit forward toward the front of the mat so that your shin becomes parallel to the top of the mat.

Listen to your body and only go as far as feels comfortable.  You will gain stretch over time and repetition.  Keep the hips level throughout your work in the pose.   Continue to work on opening the hip joints by descending your pelvis toward the mat without either hip sinking lower than the other.   If the stretch is too uncomfortable, place the hands more in front of you to make it easier.  Likewise, move the hands behind you a bit to make the stretch deeper and more difficult.

For many this is a very intense pose.  If it seems intense to you, observe and bring awareness to the places you feel the stretch. This helps you open.  It also helps your reaction to the intensity of the pose become more manageable.  Send your breath to your hips where you feel intense stretch. 

Listen to your body throughout the pose.  Do not do something that causes you unhealthy (burning) pain.  If you feel such pain,  stop doing the pose or find a way to make it less intense by moving out of it a little (bringing the hands forward on the mat and pushing yourself upward with your arms). 

For safety, always listen to your body in yoga whether you are in a class or at home.

Hold the pose for 5 to 10 full breaths.  Relax into it. 

Addition and Variation: Next, walk your hands forward, with your arms over your front leg and lean forward onto the floor.  Bring your navel forward in the direction of your front shin and beyond.  Only go as far as feels comfortable.  Depending on your flexibility and stretch this variation may come more easily by using a prop such as a bolster under your chest or by simply leaning onto your elbows and forearms that rest on the floor.  You eventually will descend low enough so that you can place your arms chest on the floor and your front leg that is bent on the floor.  Your front leg will “want” to start with your foot close to your body.  But once you have descended into the pose you can gradually bring your foot forward until, eventually, the front shin is parallel with the front of the mat.

Make your spine long, especially the lower spine as your release into the pose allowing your own weight and gravity to help your descent.  Stay for 3 to 5 breaths in this variation working deeply in your hips throughout. 

When finished with this forward bending variation, gradually walk your arms up so you are sitting up.  Use your arms against the floor for leverage and support as you bring your legs to the front.  Sit cross legged and rest a breath or two.

 Then do the pose on the other side as described above this time putting your right leg in front of you.

Beginner’s Tips: Allow your breath to work for you.  Send your breath to your hip and release.  Take your time and let persistence and a calm, equanimous mind work magic on your body mind.   Play with the stretch by adjusting your hands and legs while you breathe.  Keep the waist long.

Advanced Variation:  See our article on a version of this pose that is more difficult.  Eka Pada Raja Kapotasana may be done after the basic Salamba Kapotasana and before the Addition and Variation of the pose as described above.

Suggestion: Try this pose as part of your vinyasa (yoga flow) practice as you transition from posture to posture. Move from Downward Dog, Cat Pose, Lotus or Half Lotus Pose, Dandasana Staff Pose, or Baddha Konasana into Salamba Kapotasana.  It is versatile in that it is easy to transition to, and also very beneficial.

Benefits:

Opens the hips and makes them agile with rotation, extension and flexion.

Helps the muscles, tendons, and ligaments stretch and gain increased circulation.

The front leg's knee gets stretched.

This helps your posture by helping open important major muscles and muscle groups.

Because hip flexibility is an important factor in feeling good while moving, Salamba Kapotasana helps you move more easily whether walking, sitting, running, doing yoga or something else.

Helps you have a better feeling back.

Caution and Contraindications: This pose is contraindicated after recent hip replacement or surgery and hip injuries.  Be careful of your wrists especially if they are sensitive as the pose requires some flexion in those joints as you push yourself up also put weight on your hands.

Article written by yoga practitioner and Thai Yoga Bodyworker in Cambridge, MA who also is involved in the day-to-day running of Yoga.com, and has been with Yoga.com since 1995 when she and Victor Oppenheimer founded it. Victor Oppenheimer made major contributions editing this article from the perspective of being an experienced yoga teacher.

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