Half Pigeon Bag

Half pigeon pose , or Ardha Kapotasana , is a deep hip-opening yoga pose that stretches the hips, thighs and lower back. It helps relieve tension in the hips, improves flexibility and strengthens the core. The pose is ideal for releasing tension stored in the hips.

Correct technique

How to perform Half Pigeon Position :

  1. Start in Downward Facing Dog or Plank.
  2. Bring the right knee forward to the right wrist, with the right foot close to the left hip.
  3. Extend your left leg back and keep your hips squared.
  4. Lower your upper body by resting on your elbows or arms.
  5. Hold the position for 30 seconds to 1 minute before switching sides.

Common mistakes

Avoid these mistakes:

  • Uneven hips: Keep the hips square to avoid strain on the lower back.
  • Incorrect foot placement: Don't pull your foot too close to your hips - adjust your knee and ankle for comfort.
  • Overstretching: Avoid forcing the hips down; gradually go deeper into the position.

Modifications and variations

  • Beginner Modification: Use a block or blanket under the front hip for support.
  • Advanced variation: Try King Pigeon position by bending the back knee and grasping the foot.

Number of repetitions and sets

Hold the position for 30 seconds to 1 minute on each side, and repeat 2-3 times.

Breathing technique

Use your breath to relax and go deeper into the pose:

  • Inhale to lengthen your back and open your chest.
  • Exhale to relax and sink deeper into the hips.
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