Half Pigeon Pose, known as Ardha Kapotasana in Sanskrit, is a grounding, hip opening yoga pose that invites stillness and introspection. Targeting the hips, glutes, and lower back, Half Pigeon is great for releasing any stored tension or stress within the body. It’s typically used toward the end of the practice as a restorative posture. Practitioners can place a block or bolster under the hips for more support. A block can be placed vertically under the chest with another block by the forehead for additional support.
How do you do Half Pigeon?
Step 1.
Begin in a downward facing dog. Draw your right shin forward at a diagonal, bringing your right foot behind the left wrist. Extend the left leg long back behind you. You can find length by pressing into the ball of your foot before pressing the top of the foot onto the mat.
Step 2.
Ensure your two frontal hip bones face forward and remain level. If you begin to roll onto your right hip, you can support yourself with a block or blanket under hips to keep them level.
Step 3.
To deepen the stretch, begin to lower your torso forward, lengthening your chest over your shin. Use props (bolster or blocks) to support your chest and head so your upper body doesn’t have to hold up your weight.
Step 4.
Relax your shoulders down away from ears and heavy the head and neck.
Step 5.
Allow yourself to release into the stretch and hold for 1-5 minutes before switching sides.
Benefits of Half Pigeon
Can help relieve low back pain by stretching the piriformis and glutes
Deep hip opener that targets the external rotators and piriformis, especially in the front leg
Can help release stored emotional tension in the pelvic region (commonly linked with the hips)
Can help release stored emotions and promote a sense of calm by targeting the root chakra and grounding energy.
Variations of Half Pigeon
Use props to support yourself: blanket roll or blocks under hips, chest, or forehead so you can relax into the shape without holding your body weight up with effort
For a deeper stretch, thread your left arm under your right armpit/torso while continuing to keep the pelvis level and grounded. You can place a block under your left cheek/temple.
If pain arises in the knee joint, you can take a reclined pigeon by crossing your right ankle over your left thigh while laying on your back for a similar stretch with less pressure in your joints.
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