Seated
Half Pigeon Prep
Ardha Kapotasana
A hip-opening pose where the front shin rests on the floor and the back leg extends behind, targeting the external rotators of the hip.
- ·Releases deep hip tension
- ·Stretches piriformis
- ·Improves external hip rotation
Instructions
- 1Begin in a low lunge with your right foot forward and your left knee on the mat.
- 2Slowly lower your right shin toward the front of the mat, bringing it roughly parallel to the short edge.
- 3Flex your right foot gently to protect the knee joint throughout the pose.
- 4Square your hips toward the front of the mat, drawing the right hip back and the left hip forward.
- 5Walk your hands forward and lower your torso over your front shin, resting on your forearms or folding flat.
- 6Breathe deeply into the right outer hip and hold for 8 to 12 breaths.
- 7Press into your hands to lift the torso, tuck the back toes, and return to a low lunge before switching sides.
Contraindications & precautions
- ⚠Knee pain or ligament injury — the rotated shin position places torque on the knee; stop immediately if you feel joint pain.
- ⚠Tight or inflamed sacroiliac joint — deep hip external rotation can aggravate SI joint dysfunction; use a blanket under the hip for support.
- ⚠Hip labrum tear — the extreme range of motion may impinge the labrum; avoid the pose until cleared by a physiotherapist.
