Reclined pigeon (hold)

Supta Kapotasana

Yogaeasytimedno equipment

Supine figure four: the right ankle crosses over the left thigh just above the knee with the right foot flexed and knee open, while both hands clasp behind the left thigh and draw it toward the chest; head, shoulders and sacrum stay on the floor.

How to do it

1. Lie on the back with the knees bent and the feet flat on the floor, hip-width apart, arms along the sides.
2. Cross the right ankle over the left thigh just above the knee; flex the right foot and let the right knee open out to the side.
3. Lift the left foot off the floor, bringing the left shin roughly parallel to the floor.
4. Thread the right hand through the gap between the thighs and bring the left hand around the outside of the left leg; clasp the hands behind the left thigh.
5. Gently draw the left thigh toward the chest; head, shoulders and sacrum stay on the floor, neck relaxed, gaze up. Hold, then switch sides.

Muscles worked

adduttori, lombari, glutei