Half Pigeon Pose (Ardha Kapotasana)- Definition steps benefits with precautions

Ardha Kapotasana, or Half Pigeon Pose, is a yoga asana that targets the hips, groins, and lower back, and is known for its incredible benefits for flexibility and mobility. This pose is a variation of the traditional Pigeon Pose, and is often used as a hip opener and a stretching pose in yoga practice. The Sanskrit slok related to this pose is “Ardha Kapotasana”, with “Ardha” meaning “half”, “Kapota” meaning “pigeon”, and “Asana” meaning “pose”.

Steps to do:

1. Start in a downward-facing dog position.
2. Bring your right knee forward and place it behind your right wrist, then bring your right foot towards the left side of your mat, allowing your right shin to rest on the mat.
3. Extend your left leg straight behind you, with the top of your left foot resting on the mat.
4. Keep your hips squared and level, while actively pressing your right hip back and left hip forward.
5. If it is comfortable, begin to walk your hands forward, coming down onto your forearms or resting your forehead on the mat.
6. Hold the pose for several breaths, then slowly release and switch sides.


1. Stretches and opens the hip flexors, groin, and psoas muscles.
2. Improves flexibility and mobility in the hips and lower back.
3. Relieves tension and stress in the hips and lower body.
4. Helps to reduce sciatic pain and discomfort.
5. Stimulates and massages the abdominal organs, aiding in digestion and elimination.


1. Avoid this pose if you have any recent or chronic hip or knee injuries.
2. If you have any discomfort or pain in the knees or hips, use props such as a blanket or block to support your body in the pose.
3. Always listen to your body and avoid forcing yourself into the pose if it causes pain or discomfort.

Incorporating Half Pigeon Pose into your regular yoga practice can have a significant impact on your overall flexibility and hip mobility. This asana not only stretches and opens the hips, but also helps to release built-up tension and stress in the lower body. With regular practice and proper alignment, Ardha Kapotasana can help to improve your posture, relieve lower back pain, and increase your overall sense of well-being. Remember to always practice this pose mindfully and with awareness of your body’s limitations, and you will soon experience the incredible benefits of Half Pigeon Pose.