SeatedBeginner
Resting Half Pigeon
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About This Pose
Resting Half Pigeon is the fully surrendered version of Pigeon Pose where the torso folds completely over the front leg. This deeply restorative hip opener allows gravity to work over time, creating a passive stretch in the hip rotators, glutes, and lower back. It's one of the most beloved poses for releasing stored tension in the hips.
Step-by-Step Instructions
- 1
Set up Pigeon Pose with right shin forward
- 2
Ensure hips are as square as possible
- 3
Walk hands forward, lowering your torso
- 4
Let your forehead rest on the mat or stacked hands
- 5
Allow arms to rest alongside your body or extended forward
- 6
Completely surrender into the pose
- 7
Hold for 1-3 minutes, then slowly rise and switch sides
Alignment Cues
- Use a block under the hip if it doesn't reach the floor
- Flex the front foot to protect the knee
- Let go of any muscular holding
- Breathe deeply and relax completely
Benefits
- Deep passive stretch for hip rotators
- Releases stored tension and emotions in the hips
- Stretches the lower back and groin
- Calms the nervous system
- Allows surrender and letting go
Modifications
- Bolster and blanket
Variations
- Restorative pigeon
Cautions & Contraindications
Cautions
- Support hips
- No knee pain
Avoid this pose if you have:
- Knee injury
- Hip replacement
Quick Facts
Primary Focus
hipsSecondary Focus
spine
Suggested Hold
90 seconds
Tags
seatedrestorativehips
Equipment
yoga mat
