Good morning Yogis! We just wrapped up practice of each of the Niyamas, and we are now on to Asanas, the 3rd Limb of Yoga. Today we will cover my absolute favorite hip opener and one of my favorite Asanas – Supta Kapotasana (SOUP-tuh kah-poe-TAH-sa-nuh) or Reclined Pigeon Pose.
Bonus Daily Meditation Challenge
We are in the middle of a bonus Daily Meditation Challenge for October! For Asana Day today, our meditation is a Guided Meditation on Releasing and Letting Go as we will be doing physically with today’s Asana!
Today’s Daily Yogi Practice is to try today’s Asana – Supta Kapotasana or Reclined Pigeon. This pose is great for lower back pain, and especially for sciatic nerve issues.
Supta Kapotasana – Reclined Pigeon Pose
This is a deep hip opener – make sure to practice on both sides! There are many Kapotasana or Pigeon Pose variations. This is considered the easiest version, but I find it the best and most versatile. I enjoy moving my legs around a bit to find and target different tight spots in the hips.
- Start laying on the ground face up in Shavasana – Corpse Pose. Bend your knees and place your feet flat on the ground.
- Begin with your right foot on top – bring your right ankle to your left knee, making your legs into a figure 4.
- If you are a new Yogi or have very tight hips and already feel a stretch.. stay here! Breathe deeply into your hips in this pose.. I find new male Yogis may need to practice this for up to a year before being comfortable enough to move into the full expression of this pose below!
- If you are staying here in Ardha Supta Kapotasana or Half-Reclined Pigeon Pose, hold this pose for as long as comfortable while taking deep breaths into any tension you feel in your hips. I usually hold 30-60 seconds per side in my regular practice.
- Switch your legs so left leg is on top, and repeat on the other side.
- Reach your hands around your leg and clasp around your left knee.
- Exhale and hug your left knee in towards your chest. Breathe deeply into your belly and hips, and let your hips and lower back release.
- Hold this pose for as long as comfortable while taking deep breaths into any tension you feel in your hips. I usually hold 30-60 seconds per side in regular practice. I occasionally hold this Asana for up to 5 minutes, moving my knees closer or away from my chest, or side to side slightly to target problem areas.
- Switch your legs so left leg is on top, and repeat on the other side.
PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!
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Please comment to share your experience! Have you tried the half or full version of this Asana before? Always remember, be kind!
Reclined pigeon pose is one of my favorite hip stretches as well!