What is Reclining Pigeon?
English Name: Reclining Pigeon Pose
Sanskrit Name: Supta Kapotasana (pronounced SOOP-tah kah-poh-TAHS-uh-nuh)
Category: Foundational, Hip Opener, Gentle, Beginner to Intermediate
Reclining
Pigeon
Reclining Pigeon Pose, or Supta Kapotasana, is a gentle hip-opening stretch performed lying on your back, often known as Figure Four Pose. It targets the hips, glutes, and lower back while allowing the spine to remain neutral. This pose promotes hip flexibility, eases lower back tension, and soothes the nervous system.
Widely practiced in restorative, therapeutic, and beginner yoga, Reclining Pigeon is an excellent alternative to the traditional Pigeon Pose for those with knee or back sensitivity. Its supportive nature makes it ideal for deep relaxation or as preparation for deeper hip openers.
Benefits of Reclining Pigeon
- Opens the hips and glutes
- Releases tension in the lower back
- Improves hip mobility and flexibility
- Calms the nervous system
- Accessible alternative to seated or prone hip openers
- Can aid in relieving sciatic discomfort
How to Practice Bridge Pose
- Lie on your back with knees bent and feet flat on the floor.
- Cross your right ankle over your left thigh, forming a “figure four” shape.
- Reach your hands behind your left thigh and gently draw the leg toward your chest.
- Keep your head and shoulders relaxed on the mat.
- Flex both feet to protect the knees.
- Breathe deeply and hold for 5–10 breaths.
- Release and switch sides.
Alignment Tips & Cues for Bridge Pose
Alignment Tips:
- Keep both feet flexed to protect the knees
- Ensure the spine is long and neutral—avoid lifting the tailbone
- Gently engage the core to stabilize the pelvis
- Keep shoulders relaxed and jaw soft
- If the lifted leg is too intense, lower the foot back to the floor
Simple & Effective Cueing Suggestions:
- “Create a number four shape with your legs.”
- “Draw your thigh in only as far as feels comfortable.”
- “Breathe into the outer hip.”
- “Keep both feet flexed to protect the knees.”
- “Let the back of your neck soften into the floor.”
Contraindications
- Knee injury or pain
- Recent hip surgery
- Lower back issues that worsen with flexion
- Late-stage pregnancy (lying on the back may be uncomfortable)
- Sciatic nerve pain—modify or avoid if aggravated
Modifications & Variations of Bridge Pose
Modifications
- Place a block or blanket under the head or hips for support
- Use a yoga strap behind the thigh if you can’t reach your leg comfortably
- Keep the bottom foot on the floor instead of drawing the thigh in
- Rest your lifted leg against a wall for support
Variations
- Seated Figure Four: Do the same shape while seated in a chair
- Reclined Twist with Figure Four: Let both legs fall to the side for a twist
- Dynamic Variation: Gently rock side to side to massage the lower back
- Wall Variation: Use the wall to support the lower foot for ease
Common Mistakes to Avoid
- Letting the foot dangle: keep feet flexed to protect joints
- Forcing the knee down: avoid pushing the top leg forcefully
- Lifting the head or rounding the neck: keep the spine neutral
- Arching or flattening the lower back too much: stay in a comfortable middle
- Holding the breath: keep breathing slow and deep
When to Avoid or Modify Reclining Pigeon
- If you have a knee or hip injury: Consult a professional or modify
- During late pregnancy: Opt for side-lying alternatives
- If the pose aggravates lower back pain: Reduce the stretch or support the spine
- When dealing with nerve issues like sciatica: Adjust or avoid if discomfort arises
- If lying flat is uncomfortable: Use props or a wall version
Why Practice Reclining Pigeon?
Reclining Pigeon Pose is a soothing, accessible way to open the hips and release the lower back without pressure on the knees or spine. It provides all the benefits of a hip opener while being easy to modify for any body. Whether you’re winding down from an intense practice or just need a moment to stretch and reset, this pose offers calm, balance, and deep physical release.
Frequently Asked Questions
Can I practice Reclining Pigeon Pose if I have tight hips?
Yes! It’s ideal for gently opening tight hips. Use a strap or keep the bottom foot on the floor if needed.
Is Reclining Pigeon Pose good for sciatica?
It can help in some cases, especially if done gently. But if it aggravates sciatic pain, skip it or consult a professional.
How can I deepen the stretch?
Draw the thigh closer to the chest or gently press the top knee away—only if it feels good.
What’s the difference between Reclining and Seated Pigeon?
Reclining Pigeon is done on your back and places less pressure on the joints, making it more accessible for most bodies.
Can I use this as a restorative pose?
Absolutely. Use props like a block or bolster, and hold the pose for 1–3 minutes with soft breathing.
Related Poses:
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