Ardha Kapotasana

Half Pigeon Pose

HipsHamstrings
Half Pigeon Pose demonstrated on a yoga mat
Right-side demonstration

How to do Half Pigeon Pose

  1. Bring your right knee toward your right wrist, keeping both hands planted.
  2. Let your right heel stay closer to your pelvis rather than forcing your shin across the mat.
  3. Slide your left leg straight back, using your hands to support your weight.
  4. Rest the top of your left foot on the mat, with the toes pointing back.
  5. Press into your hands as you settle your hips, stopping before any pressure in your right knee.
  6. Aim your pelvis forward without forcing both hips level with the floor.
  7. Lift your torso upright while keeping your legs settled and your hands available for support.
  8. Look forward and let your shoulders settle away from your ears.
  9. Press into your hands, lift your hips, and slide your right knee back underneath you.

Benefits

Pigeon brings your hips into a stretch that feels different on each side of the body. The leg behind you creates a stretch at the front of that hip.

Further reading: Pigeon Pose

Variations

Rest your right outer hip on a folded blanket so your pelvis has support.