Kneeling Pigeon Pose anatomy

Kneeling Pigeon Pose · Kapotasana · Tư thế bồ câu quỳ uốn lưng

Kneeling Pigeon Pose mainly works gluteus maximus, hamstrings, erector spinae, multifidus; it stretches rectus abdominis, obliques, iliopsoas, rectus femoris; quadriceps, adductors, transversus abdominis stabilize.

3D anatomy model of Kneeling Pigeon Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Kneel with the knees hip-width apart and thighs vertical, press the hips forward and lift the chest, then slowly arch the spine back and lower both arms overhead to the floor with control. Walk the hands toward the feet, lower the forearms to the floor and hold the heels, the crown of the head moving toward the heels without taking weight on the head. The whole front body, from the thighs and hip flexors through the abdomen, chest and shoulders, stretches strongly; the glutes, back muscles and triceps hold the pose. This is a very deep backbend to practice only under a teacher's guidance, once Camel and Wheel are steady. Come out slowly: release the heels, walk the hands away from the feet, press the hips forward and lift the trunk with the thighs and abdomen, head last, then rest in Child's Pose.

Muscles in this pose

Working (contracting): Gluteus maximus, Hamstrings, Erector spinae, Multifidus, Serratus anterior, Triceps brachii

Stretching: Rectus abdominis, Obliques, Iliopsoas, Rectus femoris, Pectoralis major, Latissimus dorsi, Sternocleidomastoid, Tibialis anterior

Stabilizing: Quadriceps, Adductors, Transversus abdominis, Biceps brachii

Why these muscles work or stretch

Gluteus maximus · Working (contracting): Extends the hips, keeping the pelvis pressed forward
Erector spinae · Working (contracting): Arches the spine and holds the deep backbend
Serratus anterior · Working (contracting): Rotates the shoulder blades upward so the arms can reach overhead
Triceps brachii · Working (contracting): With the shoulder muscles, presses the forearms into the floor to lift the chest
Rectus abdominis · Stretching: Stretches strongly as the spine arches far back
Iliopsoas · Stretching: The hips extend and keep pressing forward
Rectus femoris · Stretching: Unlike the rest of the quadriceps, lengthened by hip extension combined with knee flexion
Pectoralis major · Stretching: Stretched with the arms overhead
Latissimus dorsi · Stretching: Stretched as the arms reach overhead to the floor
Sternocleidomastoid · Stretching: Lengthened as the head drops back toward the heels
Tibialis anterior · Stretching: Tops of the feet rest on the floor
Quadriceps · Stabilizing: Holds the thighs close to vertical
Adductors · Stabilizing: Keeps the knees hip-width apart
Transversus abdominis · Stabilizing: Protects the lower back
Biceps brachii · Stabilizing: Keeps the hands holding the heels

Practice cues

Keep the thighs close to vertical, hips pressing forward throughout
Lift the chest before going back; spread the bend through the upper back
Elbows shoulder-width; press the forearms down to lift the chest
Breathe evenly; stop if you feel sharp low back pain or dizziness

Benefits

May help improve flexibility in spinal extension
Deeply stretches the hip flexors, quadriceps, chest and shoulders
Strengthens the back muscles and glutes

Cautions / contraindications

Avoid with a back injury, disc herniation, spondylolisthesis or spinal stenosis
Avoid with a neck, shoulder or knee injury
Avoid during pregnancy, or with uncontrolled high blood pressure or glaucoma
Very advanced pose: practice only with a teacher, after a thorough warm-up

Easier variations

Practice Camel Pose with the hands on blocks or on the hips
Kneel facing away from a wall and walk the hands down it to control depth

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Wild Thing Camatkarasana
Wheel Pose (Upward Bow) Urdhva Dhanurasana
King Pigeon Pose Eka Pada Rajakapotasana I
One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana
Camel Pose Ustrasana
Upward-Facing Dog Urdhva Mukha Svanasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)