Adho Mukha Kapotasana: Supported Pigeon Fold and Props

Adho Mukha Kapotasana is a forward-folding Pigeon variation. Props help keep the pelvis and torso supported while the hips move through a comfortable range.

Preparation

• Practise a low lunge.
• Use reclined figure four.
• Keep blocks, blankets and a bolster nearby.
• Warm the ankles and knees gently.

Steps

1. Begin on hands and knees.
2. Bring one knee forward behind the same-side wrist.
3. Keep the front heel closer to the pelvis when needed.
4. Extend the opposite leg backward.
5. Place support beneath the front-side pelvis.
6. Rest the torso on a bolster.
7. Return to hands and knees before changing sides.

Modifications

• Use reclined figure four.
• Practise seated figure four on a chair.
• Increase the support beneath the pelvis.
• Keep the torso upright.
• Use a shorter hold.

Common mistakes

• Forcing the front shin parallel to the mat.
• Leaving the pelvis unsupported.
• Twisting the front knee.
• Dropping forward too quickly.

Practice limits

Leave the pose when the front knee, hip or lower back feels sharply strained or unstable. Use a reclined or chair variation and learn deeper Pigeon forms from a qualified yoga teacher.