Half Pigeon Pose (Ardha Kapotasana) is a hip-opening asana that targets the deep muscles of the hips, glutes, and thighs. This pose can promote flexibility and relaxation while opening the hips, which is an area of the body that can store a lot of tension and emotion.
Benefits & Muscle Focus
- Opens the hips: this pose can help release tension in the hip flexors and glutes, which can become tight due to prolonged sitting.
- Releases emotional tension: the hips are considered a place where emotional stress can be stored, and hip-opening poses like Half Pigeon are thought to facilitate emotional release.
- Improves flexibility and releases tightness in the hips, groin, and low back which can aid with better posture.
Alignment
- Starting from tabletop or downward facing dog, bring your right knee to the outside of your right wrist. Draw the right shin towards the top edge of the mat as you lower your hips down towards the mat.
- Ensure the hips are squared forward towards the front edge of the mat. Add any blocks, bolsters, or blankets underneath the hips as needed for support.
- For a more active pigeon, you can keep the chest lifted, legs engaged, and fingertips pressing into the mat. For a more passive pigeon, you may fold the chest forward, supporting the upper body with your forearms, blocks, or a bolster.
- Modifications: slide a bolster all the way underneath the hips for more support. Alternatively, opt for a figure-4 stretch if you feel pain or pressure on the knees.
Contraindications
- Knee injuries: those with knee issues should avoid or modify the pose, as the knee of the bent leg can be placed in a compromised position. Use props like cushions under the hip or a blanket under the knee for support.
- Hip injuries: people with hip injuries or conditions like sciatica should be cautious and may need to modify the pose.
- Lower back issues: for individuals with lower back pain, the forward fold in this pose could exacerbate the discomfort, so modifications should be made.
Practice
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