Reclined / Supine Pigeon / Thread the NeedleSave PDF
Supta Kapotasana
soup-tah cop-oh-TAH-sah-nah
Stretches and opens hips
Encourages full use of lungs
Soothes and grounds mind
How to perform Reclined / Supine Pigeon / Thread The Needle
- Lie on your back with your knees bent and feet on the floor. Cross your left ankle over your right thigh with an inhale.
- Thread your left arm through your legs and interlace your hands behind your right thigh. Draw your thigh toward you with an exhale. Flex your feet.
- Hold the pose and take slow, deep breaths.
- Lower your feet to the floor with an exhale. Change sides.
Alignment cues
- Draw thigh toward chest
- Flex feet
- Bend elbows
- Energetically push knee away from you
- Head and sacrum on floor
Modification: Keep your lower foot on the floor.
Avoid this pose if you have knee or hip injury.
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Preparatory King Dancer · Saral Natarajasana
Reclined / Supine Pigeon / Thread The Needle (Supta Kapotasana in Sanskrit) is a beginner yoga pose that belongs to the hip openers and supine categories. This asana targets glutes & hip flexors and lower back, and also involves knees muscles. Reclined / supine pigeon / thread the needle encourages full use of lungs; stretches and opens hips and also soothes and grounds mind. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
