PA-0164

Reclined Pigeon

Supta Kapotasana

BeginnerRestorative FoundationsRestorative

At a glance

A reclined hip opener, one ankle crossing over the opposite knee, the hands threading through to hold the standing leg's thigh and draw it gently in. It offers a related outer-hip release to the more intense active and yin Pigeon variations, held here with far less sensation and full support.

“Let the leg rest into the hands, rather than pulling it toward you.”

Essence

The draw here should feel like an invitation, not a pull. This is a gentle version of a stretch that can be quite intense elsewhere in this library, and keeping the effort minimal, both in the crossed leg and in the arms doing the drawing, is what keeps it appropriately restorative.

Intention

To rest in a gentle, supported outer-hip opener, the crossed leg drawn in only as far as feels completely easy.

What this pose develops

Physical

  • •Gentle outer hip and glute release, without active stretch
  • •Full-body rest in a mildly asymmetrical shape
  • •Nervous system settling through supported stillness

Mental

  • •A restful, low-intensity alternative to more demanding hip openers elsewhere in this library
  • •Permission to stay gentle rather than seeking depth

Teaching concepts

  • •Cueing minimal effort in the drawing arms, distinguishing this from more active hip-opening poses
  • •Offering support under the head and standing foot generously

How to practise

  1. 1Lie on the back, bend both knees, feet flat on the floor.
  2. 2Cross one ankle over the opposite knee.
  3. 3Thread the hands through, holding the standing leg's thigh or shin.
  4. 4Draw that leg in gently, only as far as feels completely easy, letting the crossed leg's hip release.
  5. 5Settle in for three to five minutes, then release and repeat on the other side.

Alignment exploration

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

  • •Alignment isn't the focus. The draw stays gentle throughout, with the crossed ankle resting rather than being forced into any particular position.

Breath

A natural, unforced breath, with no technique needed.

Teacher’s eye

Watch for the drawing arms working hard, a sign the pose has drifted from restorative toward something more actively stretching. A cue to ease the pull usually restores the intended gentleness.

Student practice

Reflect after practising:

  • •This is meant to be gentle. If you're working to hold the draw, ease off until it feels more like an invitation than an effort.
  • •A strap around the standing leg can replace the need for your arms to hold anything at all.

Common movement strategies

Rather than mistakes, you may notice:

  • •Use a strap around the standing leg's thigh instead of the hands, allowing the arms to rest completely while the strap maintains the gentle draw.

Modifications

  • •A strap around the standing leg.
  • •A folded blanket under the head.
  • •A smaller draw, or skipping it entirely, resting with just the ankle crossed.

Props

Yoga strapFolded blanket

Completion check

  • ✓Release the draw slowly, uncrossing the ankle before repeating on the other side.

Related poses

Complements

Reclined Bound Angle

Alternatives

Strap-assisted

Regressions

Ankle crossed without the draw

Related movement concepts

Gentle invitation versus active pullingA restful alternative to more intense hip openers elsewhere in this libraryStrap use removing effort from the arms entirely

Search tags

restorativebeginnerhip-openerlong-hold

More restorative poses

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◡Child's Pose◇Reclined Bound Angle↻Supine Twist─Corpse Pose⌢Banana Pose≡Supported Fish▭Constructive Rest⌐Supported Forward Fold⌐Legs on a Chair⋁Reclined Angle

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