Half Pigeon Pose

To do the half pigeon pose correctly, you can follow the suggestion below:

• Extend your left leg high from Downward-Facing Dog, then bring it below your body and in front of you, with your chin parallel to the top of the mat.
• Straighten your right leg behind you. Place your foot on the floor at the top.
• Maintain a flexed left foot. Maintain as near to the mat as possible with your right hip. Bring your left foot in closer to your body if it lifts off the floor.
• For three breaths, remain upright. Then, for 5–10 breaths, fold over and rest your head on the ground.
• Replace with the opposite leg.
• If this pose causes you any knee pain, try Reclined Figure Four instead. Lying on your back, cross your left foot over your right leg while maintaining your left foot flexed.
• This position of the half pigeon pose emphasizes opening your hips, which promotes hip mobility and flexibility.

Half pigeon Pose also extends your hip flexors and lower back, which can become stiff from sitting for lengthy periods of time. Stretching these muscles on a daily basis can help relieve minor lower back and hip pain. This pose is also thought to aid digestion by gently stretching and moving the lower abdomen. Peristalsis, or the passage of digested food through the intestinal tract, may be aided by this.