Pigeon (Kapotasana)

This pose depends on years of cumulative backbending work across many other poses, Camel, Bridge, Wheel, Little Thunderbolt, and forcing the shape without that foundation risks the low back and shoulders significantly. The elbows reaching the floor is a marker of extensive thoracic spine mobility, not something achievable through the low back alone.

To arch back from kneeling until the hands reach the feet and the elbows touch the floor, representing an advanced integration of spinal and shoulder mobility.

1. 1This pose is appropriate only for students with extensive, well-established backbending practice across multiple foundational poses.
2. 2Kneel with the knees hip-width apart, hands coming to the low back for the initial arch.
3. 3Begin arching back, leading with the upper spine rather than the low back.
4. 4Reach the hands back toward the feet, only as far as the thoracic spine's mobility genuinely allows.
5. 5If available, let the elbows come to rest on the floor.
6. 6Hold briefly, then rise back up with control, leading with the chest.

Instead of searching for the “correct” position, notice:

• •The arch distributes through the whole spine, particularly the thoracic region, not concentrated in the low back.
• •Hips stay stacked over the knees throughout, the same principle as Camel Pose.
• •The reach toward the feet happens gradually, never forced.

Steady breath, though given the intensity of this pose, breath often becomes secondary to careful, attentive movement.

This is a pose where the appropriate teaching response for the significant majority of students, regardless of enthusiasm, is redirection toward the foundational backbends that build toward it over time, rather than encouragement toward the full shape.

Reflect after practising:

• •This pose represents years of cumulative backbending work for most bodies. Its absence from your practice reflects normal development, not a shortfall.
• •If your low back is doing most of the arching, that's a sign this shape isn't ready yet, regardless of how close your hands get to your feet.

Rather than mistakes, you may notice:

• •Build extensive capacity in Camel Pose, Wheel Pose, Little Thunderbolt, and general thoracic mobility work over a long period before this pose is a reasonable consideration.

• •Camel Pose or Little Thunderbolt as complete, appropriate substitutes for the significant majority of students.

• ✓Rise back up slowly, leading with the chest, resting in Child's Pose afterward.