Half Pigeon Pose Ardha kapotasana

: 1 min

: 58 points

: 6 kcal

Seated Poses

Static

Benefits

Improves balance
Relaxes the thigh muscles
Stretches the front of the thighs

Contraindications

Knee injuries

Technique

Kneel and step your left foot forward. Bend your right knee, lift the foot behind you and hold it with your right hand, drawing it gently toward your hip. Rest your left hand on your front knee and breathe freely. Release and return to kneeling, then repeat on the other side.

If It’s Difficult

Place a soft support beneath your bent knee if the floor feels uncomfortable.

Where It Appears

Yoga

Challenges

Half Pigeon Pose appears 84 times in yoga classes

Topic	Title	Time
Strength	Strength Routine 90 min	90 min
Joints	Joint Mobility 30 min	30 min
Joints	Joint Mobility 45 min	45 min
Joints	Joint Mobility 60 min	60 min
Joints	Joint Mobility 90 min	90 min
Glutes	Firm Glutes 20 min	20 min
Glutes	Firm Glutes 25 min	25 min
Glutes	Firm Glutes 30 min	30 min
Glutes	Firm Glutes 45 min	45 min
Glutes	Firm Glutes 60 min	60 min
Glutes	Firm Glutes 90 min	90 min
Flexibility	Splits 30 min	30 min
Flexibility	Splits 45 min	45 min
Flexibility	Splits 60 min	60 min
Flexibility	Splits 90 min	90 min
Menstruation	During Your Period 25 min	25 min
Menstruation	During Your Period 30 min	30 min
Menstruation	During Your Period 45 min	45 min
Menstruation	During Your Period 60 min	60 min
Menstruation	During Your Period 90 min	90 min
Depression	Yoga for Depression 30 min	30 min
Depression	Yoga for Depression 45 min	45 min
Depression	Yoga for Depression 60 min	60 min
Depression	Yoga for Depression 90 min	90 min
Energy	Dynamic Routine 90 min	90 min
Running	Before Your Run 90 min	90 min
Sexual health	Yoga for the Prostate 60 min	60 min
Sexual health	Yoga for the Prostate 90 min	90 min
Sports	Yoga for Snowboarders 60 min	60 min
Sleep	Sound Sleep 20 min	20 min
Sleep	Sound Sleep 25 min	25 min
Sleep	Sound Sleep 30 min	30 min
Sleep	Sound Sleep 45 min	45 min
Sleep	Sound Sleep 60 min	60 min
Sleep	Sound Sleep 90 min	90 min
Relaxation	Moon Sequence 25 min	25 min
Relaxation	Moon Sequence 30 min	30 min
Relaxation	Moon Sequence 45 min	45 min
Relaxation	Moon Sequence 60 min	60 min
Relaxation	Moon Sequence 90 min	90 min
Travel	Before Your Flight 60 min	60 min
Travel	Before Your Flight 90 min	90 min
Blood pressure	Yoga for Low Blood Pressure 25 min	25 min
Blood pressure	Yoga for Low Blood Pressure 30 min	30 min
Blood pressure	Yoga for Low Blood Pressure 45 min	45 min
Blood pressure	Yoga for Low Blood Pressure 60 min	60 min
Blood pressure	Yoga for Low Blood Pressure 90 min	90 min
Running	After Your Run 10 min	10 min
Running	After Your Run 15 min	15 min
Running	After Your Run 20 min	20 min
Running	After Your Run 25 min	25 min
Running	After Your Run 30 min	30 min
Running	After Your Run 45 min	45 min
Running	After Your Run 60 min	60 min
Running	After Your Run 90 min	90 min
Weight loss	Yoga for Weight Loss 30 min	30 min
Weight loss	Yoga for Weight Loss 60 min	60 min
Weight loss	Yoga for Weight Loss 90 min	90 min
Travel	After a Long Journey 15 min	15 min
Travel	After a Long Journey 20 min	20 min
Flexibility	Stretching 30 min	30 min
Flexibility	Stretching 45 min	45 min
Flexibility	Stretching 60 min	60 min
Flexibility	Stretching 90 min	90 min
Diabetes	Yoga for Diabetes 20 min	20 min
Diabetes	Yoga for Diabetes 25 min	25 min
Diabetes	Yoga for Diabetes 30 min	30 min
Diabetes	Yoga for Diabetes 45 min	45 min
Diabetes	Yoga for Diabetes 60 min	60 min
Diabetes	Yoga for Diabetes 90 min	90 min
Depression	Anxiety Relief 30 min	30 min
Energy	Static Routine 45 min	45 min
Energy	Longer-Lasting Pleasure 25 min	25 min
Back	Yoga for Hyperlordosis 25 min	25 min
Back	Yoga for Hyperlordosis 30 min	30 min
Back	Yoga for Hyperlordosis 60 min	60 min
Back	Yoga for Hyperlordosis 90 min	90 min
Sports	Yoga for Cyclists 60 min	60 min
Sports	Yoga for Cyclists 90 min	90 min
Sports	Yoga for Football Players 25 min	25 min
Sports	Yoga for Football Players 45 min	45 min
Sports	Yoga for Football Players 60 min	60 min
Sports	Yoga for Football Players 90 min	90 min
Legs	Feet and Ankles 60 min	60 min

Half Pigeon Pose appears 83 times in challenges

Topic	Title	Duration	Day
Stress relief	Stress Relief 4 wk Day: 5, 19, 25	4 wk	5, 19, 25
Whole body	Front Splits 5 wk Day: 3, 4, 5, 23	5 wk	3, 4, 5, 23
Whole body	Healthy Joints 4 wk Day: 1, 2, 3, 4, 5, 8, 16	4 wk	1, 2, 3, 4, 5, 8, 16
Sleep	Healthy Sleep 4 wk Day: 11, 15, 19, 20	4 wk	11, 15, 19, 20
Whole body	Build Your Balance 4 wk Day: 13, 27	4 wk	13, 27
Whole body	Touch the Floor 4 wk Day: 8, 10, 11, 17, 25, 26	4 wk	8, 10, 11, 17, 25, 26
Weight loss	Lean Legs 4 wk Day: 4, 5, 22, 28	4 wk	4, 5, 22, 28
Whole body	Firm Glutes 4 wk Day: 4, 8, 11, 17, 22, 23	4 wk	4, 8, 11, 17, 22, 23
Stress relief	Relaxation 4 wk Day: 4, 8, 10, 11, 14	4 wk	4, 8, 10, 11, 14
Sleep	Healthy Sleep 2 wk Day: 2	2 wk	2
Whole body	Front Splits 2 wk Day: 5, 8, 9	2 wk	5, 8, 9
Whole body	Healthy Joints 2 wk Day: 4	2 wk	4
Whole body	Flexible Body 2 wk Day: 5	2 wk	5
Whole body	Front Splits 1 wk Day: 3	1 wk	3
Whole body	Firm Glutes 2 wk Day: 10	2 wk	10
Weight loss	Lean Legs 2 wk Day: 8	2 wk	8
Stress relief	Relaxation 2 wk Day: 6	2 wk	6
Whole body	Flexible Body 3 wk Day: 12	3 wk	12
Whole body	Front Splits 3 wk Day: 3, 12, 15, 16	3 wk	3, 12, 15, 16
Whole body	Healthy Joints 3 wk Day: 11	3 wk	11
Sleep	Healthy Sleep 3 wk Day: 9	3 wk	9
Whole body	Firm Glutes 3 wk Day: 17	3 wk	17
Weight loss	Lean Legs 3 wk Day: 15	3 wk	15
Stress relief	Relaxation 3 wk Day: 13	3 wk	13
Health	Quit Drinking 3 wk Day: 8, 12, 17	3 wk	8, 12, 17
Whole body	Static Practice 1 wk Day: 6	1 wk	6
Whole body	Static Practice 2 wk Day: 4, 12, 13	2 wk	4, 12, 13
Whole body	Static Practice 3 wk Day: 4, 15	3 wk	4, 15
Whole body	Static Practice 4 wk Day: 1, 4, 17, 24	4 wk	1, 4, 17, 24
Stress relief	Relief from Anxiety 1 wk Day: 5	1 wk	5
Stress relief	Relief from Anxiety 2 wk Day: 1, 4	2 wk	1, 4
Stress relief	Relief from Anxiety 3 wk Day: 8	3 wk	8
Stress relief	Relief from Anxiety 4 wk Day: 4, 20	4 wk	4, 20
Back	Yoga for Scoliosis 3 wk Day: 6, 7, 11, 14	3 wk	6, 7, 11, 14
Back	Yoga for Scoliosis 4 wk Day: 1, 3, 12, 15, 27	4 wk	1, 3, 12, 15, 27
Men's health	Prolong Sexual Pleasure 12 wk Day: 13, 19, 23, 31, 38, 48, 52, 66, 68, 83	12 wk	13, 19, 23, 31, 38, 48, 52, 66, 68, 83
Whole body	Front Splits 4 wk Day: 1, 3, 9	4 wk	1, 3, 9
Whole body	Middle Splits 4 wk Day: 6	4 wk	6
Whole body	Middle Splits 5 wk Day: 11, 23	5 wk	11, 23
Health	Reduce Puffiness 1 wk Day: 4	1 wk	4
Health	Reduce Puffiness 2 wk Day: 1	2 wk	1
Health	Reduce Puffiness 3 wk Day: 9, 18	3 wk	9, 18
Health	Reduce Puffiness 4 wk Day: 8, 16	4 wk	8, 16
Whole body	Open Your Hips 4 wk Day: 15, 22	4 wk	15, 22
Stress relief	Inner Harmony 1 wk Day: 3	1 wk	3
Stress relief	Inner Harmony 2 wk Day: 2, 5	2 wk	2, 5
Stress relief	Inner Harmony 3 wk Day: 7	3 wk	7
Stress relief	Inner Harmony 4 wk Day: 1, 5, 6	4 wk	1, 5, 6
Health	Healthy Heart 2 wk Day: 3	2 wk	3
Health	Healthy Heart 3 wk Day: 9	3 wk	9
Whole body	Advanced Yoga 1 wk Day: 2, 5	1 wk	2, 5
Whole body	Advanced Yoga 2 wk Day: 3	2 wk	3
Whole body	Advanced Yoga 3 wk Day: 6	3 wk	6
Whole body	Advanced Yoga 4 wk Day: 8, 18	4 wk	8, 18
Whole body	Advanced Yoga 5 wk Day: 9, 18, 23, 29	5 wk	9, 18, 23, 29
Women's health	Postpartum Recovery 2 wk Day: 4	2 wk	4
Women's health	Postpartum Recovery 3 wk Day: 5, 17	3 wk	5, 17
Women's health	Postpartum Recovery 4 wk Day: 2, 6	4 wk	2, 6
Health	Headache Relief 3 wk Day: 19	3 wk	19
Weight loss	Lean Body 2 wk Day: 5, 8	2 wk	5, 8
Weight loss	Lean Body 3 wk Day: 13	3 wk	13
Weight loss	Lean Body 4 wk Day: 6	4 wk	6
Men's health	Prolong Sexual Pleasure 1 wk Day: 2	1 wk	2
Men's health	Prolong Sexual Pleasure 2 wk Day: 1, 9	2 wk	1, 9
Men's health	Prolong Sexual Pleasure 3 wk Day: 17	3 wk	17
Men's health	Prolong Sexual Pleasure 4 wk Day: 10, 18, 26	4 wk	10, 18, 26
Stress relief	Yoga in the Big City 2 wk Day: 10	2 wk	10
Stress relief	Yoga in the Big City 3 wk Day: 10, 16	3 wk	10, 16
Stress relief	Yoga in the Big City 4 wk Day: 10, 16, 25	4 wk	10, 16, 25
Back	Atlas Stands Tall 3 wk Day: 20	3 wk	20
Back	Atlas Stands Tall 4 wk Day: 20	4 wk	20
Stress relief	The Calm Formula 1 wk Day: 1	1 wk	1
Stress relief	The Calm Formula 2 wk Day: 1, 12	2 wk	1, 12
Stress relief	The Calm Formula 3 wk Day: 1, 12, 20	3 wk	1, 12, 20
Stress relief	The Calm Formula 4 wk Day: 1, 12, 20	4 wk	1, 12, 20
Whole body	Flexibility Whisperer 1 wk Day: 5	1 wk	5
Whole body	Flexibility Whisperer 2 wk Day: 5, 13	2 wk	5, 13
Whole body	Flexibility Whisperer 3 wk Day: 5, 13, 18	3 wk	5, 13, 18
Whole body	Flexibility Whisperer 4 wk Day: 5, 13, 18, 22, 26, 28	4 wk	5, 13, 18, 22, 26, 28
Weight loss	Intensive Weight Loss 1 wk Day: 7	1 wk	7
Weight loss	Intensive Weight Loss 2 wk Day: 7, 9, 13	2 wk	7, 9, 13
Weight loss	Intensive Weight Loss 3 wk Day: 7, 9, 13	3 wk	7, 9, 13
Weight loss	Intensive Weight Loss 4 wk Day: 7, 9, 13	4 wk	7, 9, 13

Exercise Details

Where It Appears

Yoga

Challenges

Half Pigeon Pose appears 84 times in yoga classes

Class	Duration
Strength Routine	90 min
Joint Mobility	30 min
Joint Mobility	45 min
Joint Mobility	60 min
Joint Mobility	90 min
Firm Glutes	20 min
Firm Glutes	25 min
Firm Glutes	30 min
Firm Glutes	45 min
Firm Glutes	60 min
Firm Glutes	90 min
Splits	30 min
Splits	45 min
Splits	60 min
Splits	90 min
During Your Period	25 min
During Your Period	30 min
During Your Period	45 min
During Your Period	60 min
During Your Period	90 min
Yoga for Depression	30 min
Yoga for Depression	45 min
Yoga for Depression	60 min
Yoga for Depression	90 min
Dynamic Routine	90 min
Before Your Run	90 min
Yoga for the Prostate	60 min
Yoga for the Prostate	90 min
Yoga for Snowboarders	60 min
Sound Sleep	20 min
Sound Sleep	25 min
Sound Sleep	30 min
Sound Sleep	45 min
Sound Sleep	60 min
Sound Sleep	90 min
Moon Sequence	25 min
Moon Sequence	30 min
Moon Sequence	45 min
Moon Sequence	60 min
Moon Sequence	90 min
Before Your Flight	60 min
Before Your Flight	90 min
Yoga for Low Blood Pressure	25 min
Yoga for Low Blood Pressure	30 min
Yoga for Low Blood Pressure	45 min
Yoga for Low Blood Pressure	60 min
Yoga for Low Blood Pressure	90 min
After Your Run	10 min
After Your Run	15 min
After Your Run	20 min
After Your Run	25 min
After Your Run	30 min
After Your Run	45 min
After Your Run	60 min
After Your Run	90 min
Yoga for Weight Loss	30 min
Yoga for Weight Loss	60 min
Yoga for Weight Loss	90 min
After a Long Journey	15 min
After a Long Journey	20 min
Stretching	30 min
Stretching	45 min
Stretching	60 min
Stretching	90 min
Yoga for Diabetes	20 min
Yoga for Diabetes	25 min
Yoga for Diabetes	30 min
Yoga for Diabetes	45 min
Yoga for Diabetes	60 min
Yoga for Diabetes	90 min
Anxiety Relief	30 min
Static Routine	45 min
Longer-Lasting Pleasure	25 min
Yoga for Hyperlordosis	25 min
Yoga for Hyperlordosis	30 min
Yoga for Hyperlordosis	60 min
Yoga for Hyperlordosis	90 min
Yoga for Cyclists	60 min
Yoga for Cyclists	90 min
Yoga for Football Players	25 min
Yoga for Football Players	45 min
Yoga for Football Players	60 min
Yoga for Football Players	90 min
Feet and Ankles	60 min

Half Pigeon Pose appears 83 times in challenges

Topic	Title	Duration	Day
Stress relief	Stress Relief 4 wk Day: 5, 19, 25	4 wk	5, 19, 25
Whole body	Front Splits 5 wk Day: 3, 4, 5, 23	5 wk	3, 4, 5, 23
Whole body	Healthy Joints 4 wk Day: 1, 2, 3, 4, 5, 8, 16	4 wk	1, 2, 3, 4, 5, 8, 16
Sleep	Healthy Sleep 4 wk Day: 11, 15, 19, 20	4 wk	11, 15, 19, 20
Whole body	Build Your Balance 4 wk Day: 13, 27	4 wk	13, 27
Whole body	Touch the Floor 4 wk Day: 8, 10, 11, 17, 25, 26	4 wk	8, 10, 11, 17, 25, 26
Weight loss	Lean Legs 4 wk Day: 4, 5, 22, 28	4 wk	4, 5, 22, 28
Whole body	Firm Glutes 4 wk Day: 4, 8, 11, 17, 22, 23	4 wk	4, 8, 11, 17, 22, 23
Stress relief	Relaxation 4 wk Day: 4, 8, 10, 11, 14	4 wk	4, 8, 10, 11, 14
Sleep	Healthy Sleep 2 wk Day: 2	2 wk	2
Whole body	Front Splits 2 wk Day: 5, 8, 9	2 wk	5, 8, 9
Whole body	Healthy Joints 2 wk Day: 4	2 wk	4
Whole body	Flexible Body 2 wk Day: 5	2 wk	5
Whole body	Front Splits 1 wk Day: 3	1 wk	3
Whole body	Firm Glutes 2 wk Day: 10	2 wk	10
Weight loss	Lean Legs 2 wk Day: 8	2 wk	8
Stress relief	Relaxation 2 wk Day: 6	2 wk	6
Whole body	Flexible Body 3 wk Day: 12	3 wk	12
Whole body	Front Splits 3 wk Day: 3, 12, 15, 16	3 wk	3, 12, 15, 16
Whole body	Healthy Joints 3 wk Day: 11	3 wk	11
Sleep	Healthy Sleep 3 wk Day: 9	3 wk	9
Whole body	Firm Glutes 3 wk Day: 17	3 wk	17
Weight loss	Lean Legs 3 wk Day: 15	3 wk	15
Stress relief	Relaxation 3 wk Day: 13	3 wk	13
Health	Quit Drinking 3 wk Day: 8, 12, 17	3 wk	8, 12, 17
Whole body	Static Practice 1 wk Day: 6	1 wk	6
Whole body	Static Practice 2 wk Day: 4, 12, 13	2 wk	4, 12, 13
Whole body	Static Practice 3 wk Day: 4, 15	3 wk	4, 15
Whole body	Static Practice 4 wk Day: 1, 4, 17, 24	4 wk	1, 4, 17, 24
Stress relief	Relief from Anxiety 1 wk Day: 5	1 wk	5
Stress relief	Relief from Anxiety 2 wk Day: 1, 4	2 wk	1, 4
Stress relief	Relief from Anxiety 3 wk Day: 8	3 wk	8
Stress relief	Relief from Anxiety 4 wk Day: 4, 20	4 wk	4, 20
Back	Yoga for Scoliosis 3 wk Day: 6, 7, 11, 14	3 wk	6, 7, 11, 14
Back	Yoga for Scoliosis 4 wk Day: 1, 3, 12, 15, 27	4 wk	1, 3, 12, 15, 27
Men's health	Prolong Sexual Pleasure 12 wk Day: 13, 19, 23, 31, 38, 48, 52, 66, 68, 83	12 wk	13, 19, 23, 31, 38, 48, 52, 66, 68, 83
Whole body	Front Splits 4 wk Day: 1, 3, 9	4 wk	1, 3, 9
Whole body	Middle Splits 4 wk Day: 6	4 wk	6
Whole body	Middle Splits 5 wk Day: 11, 23	5 wk	11, 23
Health	Reduce Puffiness 1 wk Day: 4	1 wk	4
Health	Reduce Puffiness 2 wk Day: 1	2 wk	1
Health	Reduce Puffiness 3 wk Day: 9, 18	3 wk	9, 18
Health	Reduce Puffiness 4 wk Day: 8, 16	4 wk	8, 16
Whole body	Open Your Hips 4 wk Day: 15, 22	4 wk	15, 22
Stress relief	Inner Harmony 1 wk Day: 3	1 wk	3
Stress relief	Inner Harmony 2 wk Day: 2, 5	2 wk	2, 5
Stress relief	Inner Harmony 3 wk Day: 7	3 wk	7
Stress relief	Inner Harmony 4 wk Day: 1, 5, 6	4 wk	1, 5, 6
Health	Healthy Heart 2 wk Day: 3	2 wk	3
Health	Healthy Heart 3 wk Day: 9	3 wk	9
Whole body	Advanced Yoga 1 wk Day: 2, 5	1 wk	2, 5
Whole body	Advanced Yoga 2 wk Day: 3	2 wk	3
Whole body	Advanced Yoga 3 wk Day: 6	3 wk	6
Whole body	Advanced Yoga 4 wk Day: 8, 18	4 wk	8, 18
Whole body	Advanced Yoga 5 wk Day: 9, 18, 23, 29	5 wk	9, 18, 23, 29
Women's health	Postpartum Recovery 2 wk Day: 4	2 wk	4
Women's health	Postpartum Recovery 3 wk Day: 5, 17	3 wk	5, 17
Women's health	Postpartum Recovery 4 wk Day: 2, 6	4 wk	2, 6
Health	Headache Relief 3 wk Day: 19	3 wk	19
Weight loss	Lean Body 2 wk Day: 5, 8	2 wk	5, 8
Weight loss	Lean Body 3 wk Day: 13	3 wk	13
Weight loss	Lean Body 4 wk Day: 6	4 wk	6
Men's health	Prolong Sexual Pleasure 1 wk Day: 2	1 wk	2
Men's health	Prolong Sexual Pleasure 2 wk Day: 1, 9	2 wk	1, 9
Men's health	Prolong Sexual Pleasure 3 wk Day: 17	3 wk	17
Men's health	Prolong Sexual Pleasure 4 wk Day: 10, 18, 26	4 wk	10, 18, 26
Stress relief	Yoga in the Big City 2 wk Day: 10	2 wk	10
Stress relief	Yoga in the Big City 3 wk Day: 10, 16	3 wk	10, 16
Stress relief	Yoga in the Big City 4 wk Day: 10, 16, 25	4 wk	10, 16, 25
Back	Atlas Stands Tall 3 wk Day: 20	3 wk	20
Back	Atlas Stands Tall 4 wk Day: 20	4 wk	20
Stress relief	The Calm Formula 1 wk Day: 1	1 wk	1
Stress relief	The Calm Formula 2 wk Day: 1, 12	2 wk	1, 12
Stress relief	The Calm Formula 3 wk Day: 1, 12, 20	3 wk	1, 12, 20
Stress relief	The Calm Formula 4 wk Day: 1, 12, 20	4 wk	1, 12, 20
Whole body	Flexibility Whisperer 1 wk Day: 5	1 wk	5
Whole body	Flexibility Whisperer 2 wk Day: 5, 13	2 wk	5, 13
Whole body	Flexibility Whisperer 3 wk Day: 5, 13, 18	3 wk	5, 13, 18
Whole body	Flexibility Whisperer 4 wk Day: 5, 13, 18, 22, 26, 28	4 wk	5, 13, 18, 22, 26, 28
Weight loss	Intensive Weight Loss 1 wk Day: 7	1 wk	7
Weight loss	Intensive Weight Loss 2 wk Day: 7, 9, 13	2 wk	7, 9, 13
Weight loss	Intensive Weight Loss 3 wk Day: 7, 9, 13	3 wk	7, 9, 13
Weight loss	Intensive Weight Loss 4 wk Day: 7, 9, 13	4 wk	7, 9, 13

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Half Pigeon Pose Ardha kapotasana

Benefits

Contraindications

Technique

If It’s Difficult

Where It Appears

Exercise Details

Where It Appears

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Half Pigeon Pose Ardha kapotasana

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Benefits

Contraindications

Technique

If It’s Difficult

Where It Appears

Exercise Details

Where It Appears

Reward

Try the YogaClub mobile app

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Half Pigeon Pose: Video & Guide | Unagrande

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