Half Pigeon (Ardha Kapotasana)
Pose Overview
| Common Name | Half Pigeon |
| Traditional Sanskrit Name | Ardha Kapotasana |
| Sanskrit Name Pronunciation | ard-hah kah-poh-tahs-ana |
| Pose Difficulty | Intermediate |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Straight ahead or the nose |
Half Pigeon, or Ardha Kapotasana in Sanskrit, is a yoga pose that is said to be beneficial for stretching out the hips, legs, and lower back. The name of the pose comes from the fact that it resembles a pigeon, with one leg extended behind the body and the other leg bent and resting on the floor. The pose is said to be helpful for increasing flexibility and strength in the legs, hips and lower back, and for relieving tension in the lower back and hips.
Benefits of Half Pigeon
Half Pigeon Pose, also known as Ardha Kapotasana, is an intermediate-level yoga pose that can help to improve flexibility in the hips, thighs, and groin. It can also help to release tension in the lower back and glutes.
How to Enter Half Pigeon
Begin on your hands and knees in a tabletop position Bring your right knee up to your right hand and extend your left leg behind you Slowly lower your hips towards the ground, keeping your right knee and right ankle in alignment Keep your hips square and your left leg extended behind you Slowly lower your torso down towards the ground, keeping your hands on either side of your right knee If possible, rest your forehead on the ground in front of your right knee Repeat on the opposite side
How to Exit Half Pigeon
Slowly raise your torso back up to a tabletop position Bring your left knee back to your left hand Release the pose and return to a neutral position
Common Half Pigeon Modifications & Variations
Use a block or cushion to support the hip if you are unable to lower it to the ground Use a strap to help deepen the stretch in the hips You can also lift the back knee and hip off the ground to deepen the stretch
Common Mistakes with Half Pigeon
Putting too much weight on the front knee which can cause discomfort and pain Not keeping the hips level and square Not keeping the back leg extended behind you
Safety Guidance
If you have any knee or hip injuries, it is best to avoid this pose or to practice it with caution Take care to keep your hips level and square Keep your front knee and ankle in alignment
