Half Pigeon

Sanskrit Name:

Eka Pada Rajakapotasana (Variation)

Description:

A deep hip opener that targets the outer hips, glutes, and psoas muscles. Half Pigeon encourages surrender and emotional release while promoting flexibility and grounding.

Alignment Cues:

• Front Leg:
  • Front knee bent and placed behind the front wrist
  • Front shin angled toward the front of the mat (degree depends on flexibility)
• Back Leg:
  • Extended straight back with the top of the foot on the mat
  • Hip of the extended leg rolls slightly forward to keep hips square
• Hips:
  • Square hips to the front of the mat
  • Use a block or blanket under the front hip if it’s lifted
• Torso and Spine:
  • Inhale to lift and lengthen the spine
  • Exhale to fold forward over the front leg for a deeper stretch
• Arms and Hands:
  • Hands can support the torso or extend forward on the mat
  • Forehead may rest on the mat or a block for support
• Head and Neck:
  • Relax the head and neck completely if folding forward
  • Keep the neck long if staying upright
• Breath:
  • Deep, slow breaths to soften resistance and invite release