Half Pigeon Pose

Half Pigeon Pose, or Ardha Kapotasana, is a powerful hip-opening position that stretches the hips, thighs, and lower back. This position is ideal for releasing tension and improving flexibility in the lower body. Half Pigeon is popular among yogis as it helps to loosen tight hips and prepares the body for deeper backbends and forward stretches.

Correct Technique for Half Pigeon Pose

Follow these steps to perform Half Pigeon Pose correctly:

  1. Starting Position: From Downward Dog, lift one leg back and bring it forward towards your hands. Place your knee behind your hand and your ankle close to the opposite hip.
  2. Lower the Hips: Lower your hips down towards the floor, stretching the opposite leg straight back. Make sure your hips remain square to the mat.
  3. Upper Body Position: Lean forward and rest your elbows on the ground or stretch your arms forward for a deeper stretch. Keep your neck and back relaxed.
  4. Finishing: Stay in the position for 5-10 breaths before switching to the other side.

Watch this video for a detailed walkthrough of how to perform Half Pigeon Pose with correct alignment.

Common Mistakes and How to Avoid Them

Here are some common mistakes in Half Pigeon Pose and how to avoid them:

  • Collapsed Hips: Ensure that both hips are level and facing forward. If this is difficult, you can place a blanket or block under your hip for support.
  • Hip Too High: Avoid keeping your hips too high. Stretch the back leg straight and lower your hips down towards the floor for a deeper stretch.
  • Knee Overload: If you feel discomfort in the front knee, adjust the positioning of the leg or use a block for support.

This video shows how to avoid common mistakes and improve your technique in Half Pigeon Pose.

Modifications and Variations of Half Pigeon Pose

Here are some ways to adapt and vary Half Pigeon Pose:

  • Support Under the Hip: If it's difficult to keep the hips square, you can place a block or blanket under the hips for support.
  • Twisted Half Pigeon: For a deeper hip opening, you can add a twist by placing the opposite arm over the knee and twisting the upper body.
  • Sleeping Pigeon: For a relaxed variation, you can lay the upper body fully down towards the floor and let your forehead rest on the ground.
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