SeatedIntermediate
Half Pigeon Upright
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About This Pose
Half Pigeon Upright keeps the torso lifted while in Pigeon Pose, creating an active variation that stretches the hip while engaging the core and back muscles. This version allows for greater control over the intensity of the hip stretch and can include a gentle backbend to open the chest. It's excellent for building strength while opening the hips.
Step-by-Step Instructions
- 1
Set up Pigeon Pose with right shin forward
- 2
Walk hands back until torso is upright
- 3
Place fingertips on the floor beside your hips
- 4
Lift through the chest and lengthen the spine
- 5
Option to add a gentle backbend by lifting the heart
- 6
Engage the core to support the lower back
- 7
Hold for 5-8 breaths, then switch sides
Alignment Cues
- Keep hips square and level
- Lift through the crown of the head
- Draw shoulders back and down
- Engage core for lower back support
Benefits
- Opens hips while building back strength
- Allows control over stretch intensity
- Can include chest opening and backbend
- Strengthens the postural muscles
- Good preparation for deeper Pigeon variations
Modifications
- Blanket under hip
Variations
- Half pigeon seated
Cautions & Contraindications
Cautions
- Do not collapse spine
- Protect knees
Avoid this pose if you have:
- Knee pain
- Lower back issues
Quick Facts
Primary Focus
hipsSecondary Focus
spine
Suggested Hold
45 seconds
Tags
seatedpigeonhips
Equipment
yoga mat
