Kapotasana or Dove Yoga Pose | Kapotasana Steps, Benefits



The Kapotasana or Posture of the Dove is a Advanced Yoga Pose, you have to prepare it for a long time.

The Kapotasana or Posture of the Dove is demanding, of great flexibility, technique, and patience. 

Doing it well, taking into account every detail, is something reserved for a few: those who are willing to make a great effort. It is a combination of many things, all of them very important in Yoga.

Not only do you have to have great flexibility in the legs, but in the arms, back, hips, shoulders and even the neck.



Salamba Kapotasana step by step

Kapotasana step by step

Kapotasana: Benefits

Precautions and Contraindications​

Preparatory Poses

Follow-Up Poses​


Kapotasana is a Yoga posture that has an easier variant called Salamba Kapotasana.

Kapotasana is the name derived from Sanskrit kapota and asana, pigeon and posture. Hence, it is called Kapotasana. As Salamba means support

As you have seen in the photo below, the support is the leg that the yogini has folded and that is more advanced than the other. 

It is the support so that the other can be totally stretched back without losing stability. In the event that the yogi is not perfectly prepared, he will not be able to stand for a long time.

Attention to that last phrase: “totally prepared”. You can prepare well but cannot stand almost anything. What’s more, if you want to do the normal Kapotasana, not the variant, you will need more than the other.

Salamba Kapotasana step by step

salamba kapotasana

Step 1: We start by kneeling down slowly stretch one leg back & bend the other leg simultaneously.

Step 2: It’s time to take a big step with one foot. Let’s imagine the right one. Let it be forward and to the left, almost reaching the hand on that side.

Step 3: Keep the left leg touching the Mat, and lower the hip. The result is to support you on both legs, the left stretched and the right bent.

Step 4: Lower the trunk towards the Mat, but only a little, a slight inclination. Now stretch the arms and left foot (the one that has been left behind) to touch the mat.

Step 5: Wait there. It is difficult, but I already warned you that it is Advanced Yoga. Do not go through the effort because you could hurt yourself. Especially on the first occasions that you practice Kapotasana.

Step 6: Now Change the legs & do the same on opposite side(left leg forward & right leg backward)

Kapotasana step by step


Step 1: 

Start by kneeling stretch your hands above the shoulder.

Step 2:

Take a slow deep breath and bend backward by pushing your hip front until your hand reaches the ground.

Step 3:

Then  move your hands towards the leg & hold them. Once you feel comfortable take a deep breath_in again and try to place your head on the toes.

Step 4: 

Stay in that position for 10 sec – 20 sec. Try to breath normally.

Step 5:

Slowly place your hands on the floor and come back to step 1.

Step 6:

Don’t forget to bend forward.

Kapotasana Benefits

Dove pose Stretches the muscles and joint of the body.

Increase flexibility of arms, spine, thighs, calf muscles, shoulders, and hands.

Massages the digestive system and increase the blood circulation 

It helps you to reduce your belly & makes you look fit is the most lovable thing in Kapotasana

Precautions and Contraindications

Listen to your body while performing Kapotasana because this will stretch the entire spine.

Don’t force your body to bend. 

If you are doing this asana for first time partner is highly advisable.

Place the pillow where you are going to land your head

hypertension, insomnia, migraine patients please avoid this asana.

Please avoid Kapotasana if you have back, neck or arm injuries.

Perform proper workout before starting this asana.

The last request – Please don’t hurt yourself by playing with Dove pose. It will lead to serious injuries.

Preparatory Poses

1. Supta Virasana
2. Dhanurasana
3. Eka Pada Rajakapotasana
4. Chakrasana
5. Bhujangasana
6. Virasana

Follow-Up Poses

1. Balasana
2. Pasasana
3. Adho Mukha Svanasana

Author : Rashmi P Professional yogini

Image Credits – Background photo created by yanalya

One thought on “Kapotasana or Dove Yoga Pose | Kapotasana Steps, Benefits

  1. I want to show some appreciation to this writer for rescuing me from this type of predicament. Right after surfing throughout the world wide web and seeing opinions which were not helpful, I figured my entire life was over. Living minus the strategies to the issues you have sorted out by way of this post is a serious case, as well as the kind that might have badly affected my career if I had not noticed your site. Your own understanding and kindness in maneuvering the whole thing was invaluable. I don’t know what I would have done if I hadn’t discovered such a stuff like this. I am able to at this time look forward to my future. Thanks so much for this expert and effective guide. I will not be reluctant to suggest the blog to anyone who needs tips on this matter.

Leave a Reply

Your email address will not be published. Required fields are marked *