Half Pigeon & Sleeping Pigeon - hip hip hooray!

Half pigeon & sleeping pigeon (Ardha Kapotasana & Kapotasana II) tests your hips and your patience. Because the pose is not symmetrical - it works both internal and external rotation of your hips. hip hip hooray!

As you get into the poses - take notes on where you feel especially tight and work the pose / drill that targets it. Most likely - it might be your internal rotation since majority of people have hips that are naturally predisposed to external rotation.

💡 Couple of differences between the poses:

1/ back flexibility for half pigeon: your torso upright so there's a slight backbend

2/ emphasizes external rotation for sleeping pigeon: the center of gravity changes as you fold. This puts more pressure on the external rotation of the leg that's in front

💡 Priorities:

1/ Internal rotation & hip extension (back leg)

2/ External rotation & groin flexibility (front leg)

3/ backbend for half pigeon

🌱 Poses / drills to help you get into or deepen your

half pigeon & sleeping pigeon:

1/ twisted pinwheel fold

2/ frog drills - ankle lifts & pelvic tilts

3/ active pigeon drill

4/ sleeping pigeon drill