Purna Kapotasana

Full Pigeon

Back
Full Pigeon demonstrated on a yoga mat

How to do Full Pigeon

  1. From kneeling, bring your torso upright over your knees.
  2. Keep both shins resting evenly on the mat.
  3. Keep your knees comfortably spaced rather than squeezing them together.
  4. Lift through your chest before exploring any backward bend.
  5. Reach your arms overhead while keeping your torso upright.
  6. Keep your hands actively supporting you; do not settle weight onto your head.
  7. Keep both forearms sharing the support without increasing the bend.

Benefits

Full pigeon asks for flexibility along the front of your body and strength along your back.

Further reading: King Pigeon Pose

Variations

Stay upright on your knees if the supported backbend is not comfortably available.