Reclined Pigeon, often referred to as Figure Four Pose or Supta Kapotasana in Sanskrit, is a soothing yoga pose that targets the hips and glutes. It’s an effective way to release tension in the lower half of the body, which is why it’s great for those who sit for long periods of time and experience tightness in the hips. If a practitioner is experiencing any knee pain in Pigeon Pose, Reclined Pigeon Pose can be an alternative.
How do you do Reclined Pigeon Pose?
Step 1.
Start by lying on your back with knees bent and the soles of your feet down on the floor.
Step 2.
Lift your right knee and externally rotate at the hip to cross your right ankle over your left upper thigh, creating a figure 4 shape.
Step 3.
Lift your left foot off the mat, bringing your legs closer to your chest with the right knee opening up to the right side.
Step 4.
Thread your right arm through the opening created by your legs and interlace your fingers behind your left thigh or below the left knee at the top of your left shin. Use your arms to help draw your legs closer and deepen the stretch, keeping your right foot flexed and tailbone lengthening towards the floor.
Step 5.
Be mindful to keep your head, neck, and shoulders down on the mat to avoid neck strain and help deepen the stretch.
Step 6.
To exit, let go of your legs and return both feet to the mat. Repeat on the other side.
Benefits of Reclined Pigeon Pose
Great alternative to pigeon pose for those with tighter hips or knee injuries as there’s less pressure on the joints
Stretches the piriformis, glutes, and hips
Can relieve tension in lumbar spine or sciatica pain
Improves hip mobility
Variations of Reclined Pigeon Pose
Extend your left leg straight up to the sky and grab for your left calf or foot
Use a strap if you can’t make connection with your left thigh while keeping your shoulders on the mat
Use one hand to pull the left thigh in while your other hand gently presses your right knee open
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