How to do Kapotasana (King Pigeon Pose)

Kapotasana, or king pigeon pose, is a deep and challenging yoga pose that offers a multitude of benefits. This pose strengthens the inner thighs and glutes, opens the hips and chest, and encourages feelings of peace and stillness.

The benefits of Kapotasana are:

  • Strengthens leg muscles
  • Stretches hip muscles, abdomen, thighs, and ankles
  • Opens chest and shoulders
  • Strengthens back muscles
  • Calms the mind


Kapotasana is a deep backbend that opens the heart and chest. It can be quite intense, so it’s important to approach this pose with caution if you have any of the following conditions:

  • spinal injury
  • hip injury
  • Shoulder injury

You should also avoid it if you’re pregnant.

How to do king pigeon pose

Start by kneeling on your mat. Lift through your chest, pulling your ribcage away from the pelvis and lengthening through the spine. Find the spaciousness between your vertebrae.

Keeping your natural lumbar curve, drop back. Keep your shoulders down your back and reach your arms out behind you. Go down slowly allowing gravity to open the spine.

Bend more at the knees so you can bring your hands to the ground. Your shoulders and legs are supporting you in the backbend so don’t let your head come down to the floor.

Now walk your hands back and find your feet. Once your hands are on your heels, spiral the elbows in and bring them slowly to the ground.

Stay here for five breaths and come out of the posture slowly.

Kapotasana is a powerful pose that can help you find inner strength and peace. Because this is an intense backend, so be sure to take your time getting into the pose and use props if needed.

Watch this video with Kino for further instructions.