How to Do the Half Pigeon Yoga Position

We all hold an incredible amount of stress in our hips from normal day-to-day stress. The half pigeon yoga pose is a challenging but effective stretch that gets deep within this important joint.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Yoga mat

1. Begin in downward-facing dog.

2. Inhale, lifting your right leg up and back behind you.

3. Exhale, placing your right knee on your mat right behind your right wrist, with your right foot either behind your left knee or closer into your body, depending on your flexibility. (Your leg is bent at the knee.)

4. Lay your left leg down on your mat with the top of your left foot pressing into the floor.

5. Inhale, pressing up from your palms to open your chest and elongate your spine.

6. Exhale, and bow your torso (leading with your head) over your bent right knee until you are either leaning on your forearms or on your forehead with your arms in front of you.

7. With every breath, go deeper into the pose.

8. After a few complete breaths, release your torso back up until you are pressing into your palms again.

9. Curl your left toes under and press your body back into downward-facing dog.

10. Repeat on your left side.

Tips & Warnings

• Listen to your body. If something hurts or feels off, back off the pose.
• Half pigeon is an intermediate yoga pose, so do not attempt this without previous yoga experience.