Video Coming Soon
We're working on adding video demonstrations for this exercise.
Half Pigeon Pose
Half Pigeon Pose is a yoga hip opener that stretches the glutes, hip flexors, piriformis, and outer hips to improve flexibility and release tension from prolonged sitting, often used in sequences for mobility and relaxation.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hip Flexors
Secondary Muscles
Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Hip Flexors
8/10Iliopsoas
Hamstrings
7/10Biceps Femoris, Semitendinosus
Quads
6/10Rectus Femoris
Adductors
6/10Adductor Magnus
Abs
3/10Programming
Typical Rep Range
1-3 reps
Rest Between Sets
60-120 seconds • Breathe fully between sides.
How to Perform
Start in Downward-Facing Dog, then bring one knee forward toward the same-side wrist with shin angled across the mat.
- Flex the front foot to protect the knee.
- Extend the back leg straight behind you with top of foot on the mat.
- Square your hips to the front, using a blanket under the front hip if needed.
- Inhale to lengthen the spine and lift the chest.
- Exhale to fold forward over the front leg if comfortable.
- Hold for 30 seconds to several minutes, breathing deeply.
- Repeat on the other side.
Coaching Tips
Form Cues
- Flex front foot.
- Square hips forward.
- Lengthen spine.
- Breathe into hips.
- Protect knee.
Breathing
Inhale to lengthen the spine; exhale to deepen the stretch and release tension in the hips.
Tempo
5-0-0
Range of Motion
Front shin across mat with knee bent comfortably; back leg extended fully; torso upright or folded forward until hips release without knee strain.
Safety
Safety Notes
- Avoid if acute knee, hip, or lower back injuries.
- Use props for hip support if uneven.
- Stop if sciatic pain occurs.
- Consult teacher for pregnancy or arthritis.
Spotting
No spotting needed; self-supported pose.
Common Mistakes
- Rounding back instead of lengthening spine.
- Allowing hips to twist sideways.
- Forcing front knee without flexing foot.
- Pushing into sharp knee pain.
When to Avoid
- Knee injuries
- Hip injuries
- Sacroiliac joint pain
- Acute sciatica
- Recent abdominal surgery
- Knee arthritis
Flexibility Needed
- Hip external rotation
- Ankle dorsiflexion
- Spinal flexion
Build Up First
- Basic downward dog
- Hip hinge awareness
- Breath control in poses
Also known as
Ardha Kapotasana, Thread the Needle Stretch
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Pigeon Pose
Bodyweight
Hip Flexors
Reclining Pigeon Pose
Bodyweight
Glutes
Tree Pose
Bodyweight
Glutes
Plow Pose
Bodyweight
Hamstrings
Cow Face Pose
Bodyweight
Glutes
Child's Pose to Downward Facing Dog Pose Flow
Bodyweight
Hamstrings
Runner's Lunge Pose
Bodyweight
Hip Flexors
Crescent Moon Pose
Bodyweight
Hip Flexors
Child's Pose with Arms On Side
Bodyweight
Hip Flexors
Half Kneeling Psoas Stretch
Bodyweight
Hip Flexors
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
