The word “Kapotasana” is derived from a Sanskrit word “Kapota” meaning “pigeon” and “Asana” meaning “posture” or “seat”.

Steps To Be Followed:

  • Sit in vajrasana.
  • Lift your buttocks of your heels and come up on your knees.
  • Your knees slightly narrower than your hips and your spine straight.
  • Now place your palms on your heels and slowly start arching back.
  • Drop your head on the ground.
  • Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
  • Now slowly lift your body up, keep your hands beside your body, sit on your heels and relax.


  • It helps in stretching the thighs and calf muscles.
  • It helps to reduce stiffness in back and hips.
  • It helps in opening the hips.
  • It helps in calming the mind and body.
  • It helps in reducing the effects of chronic disorders.


Knee injuries, Hip injuries, Bursitis of hip and knee joints.

Disclaimer: – Please practice under the supervision of Yoga Teacher/ Yoga expert

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