Half Pigeon Pose (Ardha Kapotasana)

Set of drawings of women performing the Half Pigeon Pose

Half Pigeon Pose is a very popular hip opener, used towards the end of a practice when the hips are warmed up and ready for a deep stretch. While Half Pigeon Pose is a beginner pose, it should be used with caution. Yogi’s with knee and hip issues may want to avoid this or get clearance from a professional.Half Pigeon Pose helps to give more rotation in the hip flexors and can be great for those who sit for work or even those who run often! Half Pigeon Pose has a variety of warm-up postures such as Thread the Needle and a runners lunge.

Drawings of people performing the Half Pigeon Pose represented in outline silhouettes

To do Half Pigeon Pose, begin in Doward Facing Dog, lift one leg high into the air and then move that same leg between the hands, resting the knee on the ground and moving the shin to be parallel to the front of the mat. The back leg should be flat to the ground with the top of the foot to the earth. Inhale and life the torso with the hands pushing into the earth on each side of the body. When ready, fold over the front leg, slowly, and use the breath to create space in the hips. Tip: a block or blanket can be used under the lifted hip to provide stability.

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Sanskrit Name:
Ardha Kapotasana
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Drawings include:
Half Pigeon Pose elevations (men & women), outline silhouettes

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