Rested Half Pigeon Pose

ARH-dah KAH-po-TAHS-anna

Ardha = half

Kapota = pigeon

Benefits

• Cleanses the liver
• Restorative energy
• Opens the hips deeply
• Releases stored emotions

Contraindications

• Hip pain or strain
• 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

Before:

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

After:

• King Pigeon (Eka Pada Rajakapotasana)
• Mermaid Pose

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

Variations

• 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