Half Pigeon Pose (Ardha Kapotasana) is a variation of Pigeon Pose (Eka Pada Rajakapotasana) and is a deep hip opener. It is also known as “Half Pigeon” or “One-Legged Pigeon Pose.”
Steps to get into the pose:
- Start in a high plank position (hands and feet on the floor)
- Bring your right knee to your right hand and place your right ankle under your left knee.
- Keep the left leg extended behind you and lower your hips to the ground.
- Your right knee should be close to your right wrist and your right ankle should be under your left hip.
- Slowly lower your torso down to the floor, extending your arms out in front of you.
- Keep your left leg extended and engaged, pressing through the heel.
Tips for Half Pigeon Pose:
- Move slowly and with control, avoiding any sudden or jerky movements.
- Use props like blankets or blocks to support your hips if they are not reaching the ground.
- Keep your core engaged and your spine long as you lower your torso.
- Keep your breath smooth and steady as you hold the pose.
- Focus on opening your hips and releasing tension in your lower back.
- If you have a knee injury or any discomfort, it’s best to avoid this pose or to use modifications such as placing a blanket under the knee for support.
Benefits of Half Pigeon Pose:
- Opens the hips and releases tension in the lower back.
- Stretches the hip flexors, glutes, and thighs.
- Improves flexibility in the hips and legs.
- Relieves stress and tension in the back and shoulders.
- Helps to improve balance and stability.
Half Pigeon Pose is an intermediate yoga pose and should be practiced with caution. It’s always best to work with a qualified yoga teacher to make sure you are doing the pose safely and effectively.
It’s important to note that Half Pigeon Pose and Pigeon Pose (Eka Pada Rajakapotasana) are similar but Pigeon pose is a more advanced version as it requires more flexibility in the hips and legs, also the back leg is extended and the top of the foot is on the floor.