SeatedIntermediate
Half Pigeon on Forearms
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About This Pose
Half Pigeon on Forearms (Ardha Kapotasana variation) provides a deep hip opener with forearm support for the upper body. By lowering to the forearms rather than lying completely down, this variation allows practitioners to control the intensity of the stretch while still accessing deep hip opening. It's a powerful pose for releasing the piriformis and external rotators.
Step-by-Step Instructions
- 1
Begin in Pigeon Pose with right shin forward
- 2
Walk your hands forward and lower to your forearms
- 3
Stack forearms parallel or interlace fingers
- 4
Let your chest lower toward the floor
- 5
Keep hips square and level
- 6
Breathe deeply into the hip stretch
- 7
Hold for 8-10 breaths, then switch sides
Alignment Cues
- Keep front shin parallel to the front of mat if possible
- Square the hips—don't let the back hip lift
- Flex the front foot to protect the knee
- Relax the upper body weight into the forearms
Benefits
- Deeply opens the external hip rotators
- Allows controlled intensity through arm support
- Stretches the piriformis and glutes
- Relieves sciatic tension and lower back pain
- Intermediate step between upright and reclined Pigeon
Modifications
- Bolster under chest
Variations
- Supported pigeon
Cautions & Contraindications
Cautions
- Do not overstretch
- Use support
Avoid this pose if you have:
- Knee injury
- Hip injury
Quick Facts
Primary Focus
hipsSecondary Focus
spine
Suggested Hold
60 seconds
Tags
seatedforward-foldhips
Equipment
yoga mat
