Nadi Shodhana · Intermediate · INTERMEDIATE
Kapotasana
Pigeon pose
What it is
Kapotasana is the deepest kneeling backbend of the Intermediate Series and is often a long-term focus for students.
What it looks like
Kneeling, you arch back and place the hands on the floor, then walk them toward the feet, eventually holding the heels with the elbows on the floor. The chest stays lifted.
Why it is practised
It is a demanding backbend at the centre of the series. Many students find it brings their attention to the breath, because staying calm in such a strong shape is part of the work. The full form develops over months or years. Partial versions — hands on the floor, or reaching toward the feet — are a normal part of that path.
What to pay attention to
Never force the depth. A teacher's guidance is especially useful here. Coming partway and keeping the breath steady is a good practice.
Who it suits
Experienced Intermediate students. It is normal to work on this pose for a long time.
Next in the sequence: Supta Vajrasana.
A deep kneeling backbend of the Intermediate series. The hands walk to the feet; the chest stays lifted.
It is approached in time, after the earlier backbends. There is no prize for arriving early.
Practise this Intermediate pose in a Mysore-style room, or in a private session in Dubai or online. It is added only when your practice and body are ready.
See session formats, upcoming dates and the shala, or book a place with Ashtanga Yoga Dubai.