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Half Pigeon Pose (Ardha Kapotasana)

The Pigeon Pose or the Kapotasana, as it is called in Sanskrit,  is an excellent hip opening pose which also energizes the body. It is beneficial for those battling infertility.

Other names: Half / modified Pigeon yoga pose

Pigeon pose (Kapotasana)


Health Benefits

Benefits of Pigeon Pose include stimulation of internal organs and deep stretching of glutes, groins, psoas, abdomen, shoulders, chest and neck. It is a good shoulder and chest opener as well. This pose is excellent at opening up the hip joint and lengthening the hip flexor.

Pigeon Pose in yoga helps alleviate sciatica pain and treats urinary disorders. It also improves posture and alignment of the body and enhances overall suppleness. This pose is good at alleviating lower back pain and any kind of stiffness in the back.

Getting into Pose

What you need: Room with fresh air (if you’re doing it inside, otherwise do it in open area), and you.

Difficulty Level: Advanced

Initial Position: Kneel on the floor.

Drishti or Gaze: Forward


  1. Begin with kneeling on the floor. Stretch out your right leg behind you. Bend your left knee such that your left foot comes close to your right pelvic bone with your toes pointed out. Lean slightly forward to puff out your chest.
  2. Take the support of the ground by placing your hands on it for balance.
  3. Look in front and maintain a steady gaze.
  4. Hold the pose for 30 secs and repeat. This is the pose for beginners.

Relax in Corpse pose if you feel exerted.

Other Variations

  • One Legged King / Royal Pigeon Pose (Eka Pada Rajakapotasana)Advanced Version: Perform the proper Pigeon Pose as usual. Bend your right leg, the extended one,  from the knee such that the foot points towards the sky and hold the foot with your right hand. Continuing to hold it with your right hand, draw your elbow closer to your side and draw it up as well. Grip the foot with both hands and curl your head backwards. Stay in the pose for 15 secs and release. This is an excellent hip-opening and chest-opening pose.

Preparatory Poses

Beginner’s Tips

Beginners can make use of Yoga Straps to fasten around the ball of the foot of the leg that is at the back. This will make it easier for them to catch hold of their foot.

Advanced Poses

  • Monkey Pose (Hanumanasana)
  • Half Supine Hero Pose (Ardha Virasana)

Important Notes

Do not perform this pose if you have the following conditions:

  • Back injury
  • Knee injury
  • Ankle injury
  • Very tight Hips or thighs

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