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Pigeon Pose 3 Kapotasana III

2 min
74 points
6 kcal
Seated Poses
Static
Pigeon Pose 3
hourglass-icon 2 min
asana miniature
02:08
Music
  • Instructor’s Voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Benefits

  • Improves shoulder joint mobility
  • Strengthens the back muscles
  • Improves spinal mobility
  • Improves hip joint mobility
  • Improves ankle mobility

Contraindications

Pregnancy
Lower back injuries

Technique

Bring your left knee forward between your hands, extend your right leg behind you and rest your left hip on or near the left heel. Raise your arms overhead, bring your palms together and reach forward and upward while balancing. Breathe freely, lower your hands and sit back on your heels. Repeat on the other side.

Upload date:2026-10-16T17:45:35+00:00

If It’s Difficult

1
Keep your legs gently active for stability. Lengthen up through the crown of your head before adding any backbend. Stop if you feel discomfort.

Where It Appears

Yoga
Challenges

Pigeon Pose 3 appears 16 time in yoga classes

Topic Title Time
Strength
Strong Arms 90 min
90 min
Energy
Energizing Morning 45 min
45 min
Energy
Energizing Morning 60 min
60 min
Energy
Energizing Morning 90 min
90 min
Kidneys
Yoga for the Kidneys 15 min
15 min
Kidneys
Yoga for the Kidneys 20 min
20 min
Kidneys
Yoga for the Kidneys 25 min
25 min
Kidneys
Yoga for the Kidneys 30 min
30 min
Kidneys
Yoga for the Kidneys 45 min
45 min
Kidneys
Yoga for the Kidneys 60 min
60 min
Kidneys
Yoga for the Kidneys 90 min
90 min
Chest
Yoga for the Chest and Posture 90 min
90 min
Travel
Before Your Flight 45 min
45 min
Travel
Before Your Flight 90 min
90 min
Depression
Anxiety Relief 60 min
60 min
Flexibility
Swelling Relief 45 min
45 min

Pigeon Pose 3 appears 31 time in challenges

Topic Title Duration Day
Whole body
Flexible Body 4 wk
Day: 9, 23
4 wk 9, 23
Stress relief
Stress Relief 4 wk
Day: 14, 17, 21
4 wk 14, 17, 21
Whole body
Healthy Joints 4 wk
Day: 8, 9
4 wk 8, 9
Weight loss
Awaken Your Strength 4 wk
Day: 26
4 wk 26
Back
Regal Posture 2 wk
Day: 4
2 wk 4
Whole body
Front Splits 1 wk
Day: 3, 6
1 wk 3, 6
Back
Regal Posture 1 wk
Day: 4
1 wk 4
Stress relief
Overcoming Depression 1 wk
Day: 4, 7
1 wk 4, 7
Whole body
Front Splits 3 wk
Day: 3, 6
3 wk 3, 6
Stress relief
Overcoming Depression 3 wk
Day: 4, 7
3 wk 4, 7
Back
Regal Posture 3 wk
Day: 4, 11
3 wk 4, 11
Health
Quit Drinking 3 wk
Day: 11
3 wk 11
Whole body
Static Practice 2 wk
Day: 7
2 wk 7
Whole body
Static Practice 3 wk
Day: 8, 13
3 wk 8, 13
Stress relief
Relief from Anxiety 3 wk
Day: 13
3 wk 13
Stress relief
Relief from Anxiety 4 wk
Day: 23
4 wk 23
Whole body
Middle Splits 5 wk
Day: 25
5 wk 25
Whole body
Open Your Hips 4 wk
Day: 16
4 wk 16
Stress relief
Inner Harmony 2 wk
Day: 8
2 wk 8
Whole body
Advanced Yoga 3 wk
Day: 17
3 wk 17
Back
Healthy Neck 2 wk
Day: 11
2 wk 11
Weight loss
Lean Body 3 wk
Day: 17
3 wk 17
Whole body
Beautiful Bust 1 wk
Day: 5
1 wk 5
Whole body
Beautiful Bust 3 wk
Day: 10
3 wk 10
Whole body
Beautiful Bust 4 wk
Day: 5, 24
4 wk 5, 24
Health
Healthy Digestion 3 wk
Day: 12
3 wk 12
Stress relief
Yoga in the Big City 2 wk
Day: 9
2 wk 9
Stress relief
Yoga in the Big City 3 wk
Day: 9
3 wk 9
Stress relief
Yoga in the Big City 4 wk
Day: 9
4 wk 9
Back
Atlas Stands Tall 3 wk
Day: 20
3 wk 20
Back
Atlas Stands Tall 4 wk
Day: 20
4 wk 20

Exercise Details

Category
Seated Poses
Movement type
Static
Difficulty
For advanced practitioners
Duration
2 minutes
Energy expenditure
6 kcal
Popularity
335 of 442

Where It Appears

Yoga
Challenges

Pigeon Pose 3 appears 16 time in yoga classes

Class Duration
Strong Arms 90 min
Energizing Morning 45 min
Energizing Morning 60 min
Energizing Morning 90 min
Yoga for the Kidneys 15 min
Yoga for the Kidneys 20 min
Yoga for the Kidneys 25 min
Yoga for the Kidneys 30 min
Yoga for the Kidneys 45 min
Yoga for the Kidneys 60 min
Yoga for the Kidneys 90 min
Yoga for the Chest and Posture 90 min
Before Your Flight 45 min
Before Your Flight 90 min
Anxiety Relief 60 min
Swelling Relief 45 min

Pigeon Pose 3 appears 31 time in challenges

Topic Title Duration Day
Whole body
Flexible Body 4 wk
Day: 9, 23
4 wk 9, 23
Stress relief
Stress Relief 4 wk
Day: 14, 17, 21
4 wk 14, 17, 21
Whole body
Healthy Joints 4 wk
Day: 8, 9
4 wk 8, 9
Weight loss
Awaken Your Strength 4 wk
Day: 26
4 wk 26
Back
Regal Posture 2 wk
Day: 4
2 wk 4
Whole body
Front Splits 1 wk
Day: 3, 6
1 wk 3, 6
Back
Regal Posture 1 wk
Day: 4
1 wk 4
Stress relief
Overcoming Depression 1 wk
Day: 4, 7
1 wk 4, 7
Whole body
Front Splits 3 wk
Day: 3, 6
3 wk 3, 6
Stress relief
Overcoming Depression 3 wk
Day: 4, 7
3 wk 4, 7
Back
Regal Posture 3 wk
Day: 4, 11
3 wk 4, 11
Health
Quit Drinking 3 wk
Day: 11
3 wk 11
Whole body
Static Practice 2 wk
Day: 7
2 wk 7
Whole body
Static Practice 3 wk
Day: 8, 13
3 wk 8, 13
Stress relief
Relief from Anxiety 3 wk
Day: 13
3 wk 13
Stress relief
Relief from Anxiety 4 wk
Day: 23
4 wk 23
Whole body
Middle Splits 5 wk
Day: 25
5 wk 25
Whole body
Open Your Hips 4 wk
Day: 16
4 wk 16
Stress relief
Inner Harmony 2 wk
Day: 8
2 wk 8
Whole body
Advanced Yoga 3 wk
Day: 17
3 wk 17
Back
Healthy Neck 2 wk
Day: 11
2 wk 11
Weight loss
Lean Body 3 wk
Day: 17
3 wk 17
Whole body
Beautiful Bust 1 wk
Day: 5
1 wk 5
Whole body
Beautiful Bust 3 wk
Day: 10
3 wk 10
Whole body
Beautiful Bust 4 wk
Day: 5, 24
4 wk 5, 24
Health
Healthy Digestion 3 wk
Day: 12
3 wk 12
Stress relief
Yoga in the Big City 2 wk
Day: 9
2 wk 9
Stress relief
Yoga in the Big City 3 wk
Day: 9
3 wk 9
Stress relief
Yoga in the Big City 4 wk
Day: 9
4 wk 9
Back
Atlas Stands Tall 3 wk
Day: 20
3 wk 20
Back
Atlas Stands Tall 4 wk
Day: 20
4 wk 20

Reward

Flexibility
12
Endurance
14
Focus
8
Strength
12
Mobility
18
Balance
10
Урок 226 ( Pigeon Pose 3 )

1 / 1 асан
asana
02:08
Detailed Voice Instructions
Music
  • Instructor’s Voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Pigeon Pose 3: Video & Guide | Unagrande

Exercise Details
Technique

Pigeon Pose 3: Bring your left knee forward between your hands, extend your right leg behind you and rest your left hip on or near the left heel.

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