Full Pigeon Backbend (Kapotasana)

Technique

How to perform Full Pigeon Backbend (Kapotasana)

1. Begin upright on your knees after preparing for a deep backbend; this execution requires an established controlled kneeling backbend and exit.
2. Lift the chest and lean backward with the thighs supported by active legs, reaching the hands overhead toward the floor behind you.
3. Keep weight supported through the legs and arms as you walk the hands toward the feet; lower the forearms only within a range you can reverse without collapsing onto the head.
4. Move the hands back to a supported position and return to kneeling with control, using an experienced spotter for the transition when needed.

Programming relevance

Muscles involved