‘Kapota’ means a dove or a pigeon and ‘asana’  means a pose so Kapotasana literally means a posture mimicking a pigeon.

Although people tend to think of kapotasana  as merely a bird shaped asana, it is actually named after a great master, Kapota whose yogic accomplishments are documented in scriptures such as the Mahabharata and the Kalika Purana.

One of the 84 classic asanas, kapotasana is a challenging backbend that benefits from proper preparation.

Organising the Pose:

1. Kneel with your toes pointing backwards.

2. Rest your hands on your hips. Curve back.

3. Curve further taking your arms over your head .Drop your palms onto the floor or onto your feet.

4. Grip your toes or heels with your hands. Rest your head or your elbows on the floor. This is Kapotasana.

5. Then return to the kneeling position with a swing.        


Puff your chest out like a dove.


Don’t widen your knees too much.


Increases the strength and flexibility of the spine.

Strengthens the heart and the lungs.

Opens the deep abdomen. Pulls the energy from the thighs and concentrates it at the navel centre.

Kapotasana is an asana which helps to open up the chest and also strengthens the back and groin. It opens up and increases the flexibility of the hips, strengthening the back and stretches the thighs and groins.


Neelanjana Bharadwaj- Yoga Expert