Restorative · Intermediate
Half Pigeon Forward Fold
Ardha Eka Pada Rajakapotasana·अर्ध एक पाद राजकपोतासन·ardha eka pāda rājakapotāsana
Also called: Sleeping Pigeon, Pigeon Forward Fold
Half Pigeon Forward Fold is yin yoga's signature hip opener. The 2-5 minute hold is non-negotiable — the release the body needs is in the duration, not the depth. For users with chronic stress and tight hips, this pose, held nightly, will be felt within a week.
Benefits
- Long fascial release of the deep hip rotators (piriformis, gemelli, obturator)
- Reliable pre-sleep pose — the long hold pulls the nervous system deep into parasympathetic
- Often produces emotional release — hips are storage for unprocessed stress
- More efficient than active hip stretches because of the duration
How to practise Half Pigeon Forward Fold
- Start in Pigeon Pose with the right knee forward.
- Square the hips. Place a folded blanket under the right hip if it lifts.
- Walk the hands forward, lowering the torso over the front leg.
- Rest the forehead on stacked fists, on a block, or on the floor.
- Arms can extend forward or fold back alongside the body.
- Hold for 2-5 minutes. The release happens with time, not effort.
- To exit: walk the hands back, press to all fours, switch sides.
Suggested hold: 120s · Breath: Natural
How Half Pigeon Forward Fold affects your doshas
In Ayurveda the same pose lands differently depending on your constitution. This is the lens the app uses to sequence your practice.
| Dosha | Effect | Notes |
|---|---|---|
| Vata | Balancing | a good fit — helps settle this dosha |
| Pitta | Balancing | a good fit — helps settle this dosha |
| Kapha | Neutral | broadly neutral |
Who should avoid or modify this pose
- Don't practice with knee or hip injury
- Pregnant women should use the supine variant (figure-4) instead
- Skip with severe SI joint instability
- Avoid with active piriformis flare
If you're pregnant, injured, or managing a condition, check with a qualified teacher or clinician before practising.
Modifications
- Use stacked blocks or a bolster under the chest to support the fold (no need to reach the floor)
- Stack fists or a yoga block under the forehead if it doesn't rest comfortably
- Place a generous bolster under the front hip to level the pelvis
- Practice supine figure-4 if floor-pigeon isn't accessible
Traditional source: Modern hatha — Modern variant of Pigeon — folds the torso forward over the front shin. Not in the Hatha Yoga Pradipika Ch. 1.