Kapotasana Preparation: Pigeon Variations, Props and Alignment

Pigeon variations require hip rotation and extension. A supported setup is often more useful than forcing the pelvis toward the floor.

Preparation

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

Supported steps

1. Begin on hands and knees.
2. Bring one knee forward behind the same-side wrist.
3. Angle the lower leg only as far as the knee remains comfortable.
4. Extend the opposite leg backward.
5. Place support beneath the front-side pelvis.
6. Keep the torso upright or rest forward on a bolster.
7. Return to hands and knees before changing sides.

Modifications

• Use reclined figure four.
• Practise seated figure four on a chair.
• Keep the front heel close to the pelvis.
• Use generous support beneath the pelvis.

Common mistakes

• Forcing the front shin parallel to the mat.
• Leaving the pelvis unsupported.
• Twisting the front knee.
• Dropping into a deep fold immediately.

Practice limits

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