Half Pigeon Hip Stretch
Description
The half pigeon hip stretch (Eka Pada Rajakapotasana) is a deep yoga hip opener. The lifter sits with one leg bent in front and the other extended behind. The pose stretches the glutes of the front leg and the hip flexors of the back leg.
Muscle Group
Equipment Required
Half Pigeon Hip Stretch Instructions
- Start in a downward dog or table top position.
- Bring one knee forward toward the wrist of the same side.
- Set the bent knee on the floor with the shin angled forward.
- Extend the back leg straight behind with the top of the foot on the floor.
- Square the hips toward the floor.
- Lower the torso forward over the front leg.
- Hold the stretch with steady breath.
- Walk back to the start. Switch legs and repeat.
Half Pigeon Hip Stretch Form & Visual
Half Pigeon Hip Stretch Benefits
- Deep glute stretch
- Stretches the hip flexors
- Strong yoga hip opener
- Builds hip mobility
- Useful cool down move
- Easy to do anywhere
Half Pigeon Hip Stretch Muscles Worked
- Gluteus maximus
- Hip flexors
- Piriformis
Half Pigeon Hip Stretch Variations & Alternatives
- Pigeon Pose
- Figure 4 Stretch
- Couch Stretch
- Lizard Pose
