Half Pigeon Pose (Ardha Kapotasana)

Half Pigeon targets the deep external rotators of the front hip and the hip flexors of the back leg, making it one of the most thorough hip-opening shapes available. It is especially helpful for releasing chronic tension held in the glutes and piriformis area. From a Downward Dog, the practitioner sweeps one shin forward at an angle across the mat and lowers the hips toward the floor while keeping the back leg extended behind.

Cues

• Square the front shin as parallel to the top of the mat as your range of motion comfortably allows.
• Press the top of the back foot into the mat and engage the back thigh to protect the lower back.
• Breathe into the outer front hip and allow each exhale to soften any gripping sensation rather than forcing depth.
• Keep the hips as level as possible, using a folded blanket under the front hip if one side lifts significantly.