Reclined Pigeon Pose, also called Supta Kapotasana or Figure Four Pose, is a supine variation of the classical Pigeon Pose that opens the hips with less intensity while providing support for the back. This accessible posture is particularly beneficial for those with knee issues or limited flexibility who find the traditional Pigeon Pose challenging.
To practice Reclined Pigeon Pose, begin by lying on your back with knees bent and feet flat on the floor. Cross one ankle over the opposite thigh, creating a figure-four shape with the legs. To deepen the stretch, either keep the bottom foot on the floor or lift the bottom leg, reaching the hands through the gap between the legs to hold the hamstring or shin of the bottom leg. This action brings the legs closer to the chest, intensifying the stretch in the outer hip of the top leg.
This pose effectively stretches the piriformis muscle and other external hip rotators, which can help alleviate sciatic pain and lower back tension. It also opens the glutes and provides a gentle stretch to the lower back. The reclined position makes it easier to relax into the pose and observe the sensations without strain.
Reclined Pigeon is commonly incorporated into yoga sequences as a preparatory pose for more advanced hip openers, as part of cool-down sequences, or in restorative practices. It’s particularly beneficial for athletes, especially runners and cyclists, whose sports tend to tighten the hip muscles.
