Supta Kapotasana – Supine Pigeon Pose

Instructions: Start by laying on your back with both of your knees drawn in to your chest. Place the sole of your left foot on the ground and cross your right ankle over top of your left knee. Keep your right foot flexed the whole time to protect your knee. If you would like, keep your left foot on the ground, or try lifting it off. If it feels okay for your left foot to leave the ground interlace your fingers behind your left thigh to pull your right shin bone in closer to your body. Take 5 – 10 breaths. Repeat on the opposite side.


1. Keep your bottom foot on the ground

2. Lift your bottom foot off the ground, flex both feet, and hold behind your thigh

Benefits: “Thread the needle” pose stretches the outer hip area, which can help relieve low back tension and


Cautions: Please work slowly in to this posture being aware of any discomfort or pressure around your knee joint. If you have any recent knee injuries consider skipping this posture.