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Asana · Practise on your own

Figure four stretch

Supta Kapotasana

Supta Kapotasana. Lying on the back, one ankle crossed over the opposite knee, opening the hip.

Awaiting subject reviewWritten from our source material and not yet checked by a teacher of this practice. Read it as reference, and learn the practice from someone who teaches it.

Meaning
supta = reclined, kapota = pigeon, asana = seat or posture
Family
Hip opener
Level
Beginner

Take care

Keep the crossed foot flexed to protect its knee.

How it is done

  1. 1

    Breathe freely

    Lie on the back with the knees bent and the feet flat.

  2. 2

    Breathe freely

    Cross the right ankle over the left knee.

  3. 3

    Breathe out

    Draw the left thigh toward you, holding behind it. Stay for several breaths, then change sides.

Holding it

Several breaths on each side.

Making it easier

Keep the left foot on the floor or on a wall.

What the tradition says it does

  • Opens the outer hip without load on the knee

As our source describes it. This is not a medical claim.

Sources and tradition

  • YOG Union App Content Map, 2 November 2026, p. 4

Also known as Figure 4 stretch, Reclined pigeon.

Awaiting subject review · revision 1 · updated 5 November 2026