- supta = supine
- kapota = pigeon
- āsana = posture
Alt. Name:Eye of the Needle / Dead Pigeon
Category:Supine / Neutral
Lie on the back in supine position. Bend the knees, heels close to SI bones and cross one ankle over the opposite knee. Thread the hands or reach through between the thighs. Lift the foot off the floor and hold the bent knee behind the thigh or shin to bring it closer to the chest, make sure that the acrum is rooted to the floor.
Stretches the hamstrings and quads. If the elbow is used to push the thigh, it opens the hips as well.