Identity card
Ardha means half, Kapota pigeon and Asana posture. This is the half-pigeon posture. The body takes the shape of a pigeon inflating the chest, hence the name of the posture.
This seated posture is particularly beneficial for people who spend a lot of time sitting.
From an Ayurvedic and dosha point of view, it decreases both Vata and Pitta and increases Kapha.
Benefits
On a physical level
Ardha Kapotasana stretches the muscles of the lower body : glutes, psoas, thighs. It also works on opening the hips and their flexibility.
At the upper body level, half-pigeon stretches the spine and opens the rib cage. The posture stimulates the organs of the abdomen and helps relieve lower back pain and stiffness in the back muscles.
On a mental level
Ardha Kapotasana calms the nervous system which helps release tension and reduce stress.
Perform the pose step by step
Start in table pose. Place your right knee behind your right hand. Try to bring your right foot closer to your left hand.
Stretch your back leg, knee and foot relaxed on the floor. Your hips are parallel, your back straight. Your shoulders are away from your ears. Place your hands on each side of your body on the mat.
Hold for a few breaths and then repeat on the other side.
Alternatives
My hips don't touch the floor ? I can't keep my hips aligned ?
If my hips are not aligned or if I can't get them to rest on the floor, I can rest them on a block or blanket to keep the correct alignment.
I want to intensify the pose
I can raise my arms toward the sky.
I can release my forearms forward or rest my torso forward.
Watch out for
It is not recommended to practice the half-pigeon posture in case of hip, knee, or ankle injuries. Always consult and seek the advice of your doctor in case of health problems.
In all cases, it is strongly recommended to be accompanied by a person qualified in yoga in order to adapt the postures to your situation.
Practice your half-pigeon posture to stretch your hips and release tension!
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