Rested half pigeon pose

Rested Half Pigeon Pose

One of the popular pose to relieve back pain, to stretch hamstring and to reduce belly fat is sleeping pigeon pose or rested half pigeon pose. It is a preferred pose to for liver cleansing and to restore energy. It increases flexibility of thigh muscles and helps to reduce pain in thigh and calves. Eventhough it is a beginners pose it is much preferred pose by all Yogi’s due to its many health benefits. It also helps to relax body and mind – Healthy Life.

LEVEL :Beginner

Anatomy :Abdomen|Hips|Upper Back

Pose Type :Forward Fold|Hip Opener|Seated

Sanskrit :Ardha Kapotasana ARH-dah KAH-po-TAHS-anna : Ardha = half  Kapota = pigeon


  1. Cleanses the liver
  2. Restorative energy
  3. Opens the hips deeply
  4. Releases stored emotions
  5. Contraindications
  6. Hip pain or strain
  7. Knee pain or strain

How To

  1. Beginning from Downward Facing Dog, or a tabletop position, draw your right knee to rest directly behind your right wrist
  2. Extend your left leg out long behind you
  3. Point your left toes towards the back of your space
  4. Work to bring your right shin somewhat parallel to the top edge of your mat
  5. Keep your right foot fairly flexed to protect your right knee
  6. Inhale to prepare, find a tall spine and a lifted heart
  7. Exhale, walk your hands out in front of you and come to rest your forehead onto the ground, a block, or your forearms
  8. To release, walk your upper body back up so that your shoulders rest over your hips
  9. Press back into Downward Facing Dog, or tabletop, and then repeat on the left side

Modify or Replace

  • Rest a block underneath your right hip, when your right leg is bent, if your hip is lifted
  • Find figure-four on your back if you feel notable pain or strain in your bent knee
  • Rest a blanket under your knees or hips for added support

Sequencing Tips


  • Downward-Facing Dog (Adho Mukha Svanasana)
  • Table Top (Bharmanasana)


Teaching Cues

  • Eventually, your shin will become parallel to the top of your mat when you are in Resting Half Pigeon, try not to rush it
  • Heavy your hips to the ground and allow them to be level with one another


  • Resting Half Pigeon with forehead on a block
  • Resting Half Pigeon with your back leg bent (Deer Pose)

Watch Out For

  • Floating hips
  • Immense rounding in your back when folding forward
  • Unlevel hips

This article and image is published here with prior permission from

Author: HealthyLife | Posted on: May 14, 2020

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