Vinyala

Pose sheet

Upright Half Pigeon Pose

Ardha Kapotāsanaअर्धकपोतासन

Sit with one leg folded forward, the other extended back, and your chest lifted.

Open this pose in the 3D body

Steps

Support

Palms, front buttock and leg; back thigh, knee, shin, and instep.

Enter

  1. From all fours, bring your right knee toward your right wrist.
  2. Bring your right heel near your left groin; keep your shin diagonal.
  3. Slide your left leg back; ground your thigh, knee, shin, and instep.
  4. Level your pelvis; add a blanket under your buttock if needed.
  5. Ground palms ahead of your pelvis; inhale and lift your chest.

Hold

  1. Face your pelvis forward; use support to keep it level.
  2. Keep your back leg aligned with its hip.
  3. Press your palms down; lift your chest and lengthen your abdomen.
  4. Keep your front foot active, with your heel near your groin.

Exit

  1. Press your hands down; tuck your back toes and lift your pelvis.
  2. Move your front leg back and return to all fours.
  3. Repeat with your left leg forward.
Breathing
Inhale to lift your chest; breathe softly.
Gaze
Forward.
Duration
About six breaths per side.

Adapt

Adaptations

  • Blanket under the buttockSupport your front buttock with a folded blanket to level your pelvis.
  • Blocks under the handsPlace your palms on blocks to keep your chest lifted.
  • Support under the back thighPlace a rolled blanket beneath the upper part of your back thigh.
  • Reclined figure fourLie back; cross ankle over opposite thigh; draw that thigh toward chest.

Variations

  • Folded Pigeon: torso over the front leg.
  • Mermaid: back foot in elbow crease, chest lifted.
  • King Pigeon I: back foot toward head, overhead grip.

Signals of effort

  • External rotation of the front hip with the knee bent.
  • Weight on extended wrists.
  • Spinal extension with support from the arms.