Half-pigeon Pose (Ardha Kapotasana)
Half-pigeon pose is a deep hip-opening yoga posture that primarily targets the glutes and piriformis of the front leg while stretching the hip flexors of the back leg. It involves folding the torso over a bent front leg to facilitate a deep external hip rotation stretch.
How to do it
- Begin in a downward-facing dog position, then bring your right knee forward and place it behind your right wrist.
- Extend your left leg straight back, lowering your hips toward the mat.
- Square your hips toward the front of your mat and flex your right foot to protect the knee.
- Walk your hands forward and lower your torso over your right shin, resting your forehead on the mat.
- Hold the stretch for 30-60 seconds, then press back into downward dog and repeat on the other side.
Form cues
- Flex your front foot to protect your knee
- Keep your hips square to the floor
- Lengthen your spine before folding forward
- Breathe deeply into the tight areas
- Relax your shoulders away from your ears
Breathing: Take slow, deep breaths to help your nervous system relax and allow the muscles to release tension.
Common mistakes
- Collapsing onto the front hip, which reduces the effectiveness of the stretch
- Forcing the knee into an uncomfortable angle, which can cause joint strain
- Holding your breath, which prevents your muscles from fully relaxing
- Rounding the upper back excessively, which limits the hip opening focus
Muscles worked
Primary: glutes. Secondary: hip flexors, lower back, quads.
Suggested sets & reps
Get fitter
3 sets × 60 seconds per side, rest 30 s
Lose weight
2 sets × 60 seconds per side, rest 30 s
Build muscle
2 sets × 45 seconds per side, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or stabbing pain in your knee, ease off immediately and choose a gentler option.
- If you have a history of knee or hip injuries, check with a professional before attempting this deep stretch.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my knee instead of my hip?
You may be over-rotating or not flexing your front foot. Try pulling your front heel closer to your body to reduce the intensity at the knee.
How often should I do this stretch?
It can be performed daily as part of a cool-down or mobility routine to help maintain hip health.
What if I can't get my hips to the floor?
Place a folded blanket or a yoga block under the hip of your bent leg for support and stability.