Half Pigeon Forward Fold (Sleeping Pigeon) anatomy

Half Pigeon Forward Fold (Sleeping Pigeon) · Ardha Kapotasana · Tư thế nửa bồ câu gập người

Half Pigeon Forward Fold (Sleeping Pigeon) mainly works ; it stretches gluteus maximus (right), piriformis (right), gluteus medius (right), tensor fasciae latae (right).

Opening the 3D model…

From Downward-Facing Dog, bring the right knee down behind the right wrist with the right shin angled across the floor, the right foot toward the left hip; the left leg extends straight back with the top of the foot on the floor and both hips settle evenly toward the floor. Instead of lifting the torso upright as in Pigeon, lengthen the spine and then fold forward over the right shin, arms reaching long in front, forearms or forehead on the floor. The right glutes, piriformis and outer hip stretch deeply; the front of the left hip stretches gently and the back rounds naturally. It is a long, restful hold with slow breathing, so don't force the torso down. If the right hip doesn't reach the floor, put a folded blanket or block under it; if the knee hurts, bring the right foot closer to the hip or switch to lying on the back with one ankle over the opposite knee.

Muscles in this pose

Stretching: Gluteus maximus (right), Piriformis (right), Gluteus medius (right), Tensor fasciae latae (right), Iliopsoas (left), Rectus femoris (left), Tibialis anterior (left), Erector spinae, Latissimus dorsi

Why these muscles work or stretch

• Gluteus maximus · Stretching: The right hip flexes and turns out; folding forward deepens the main stretch
• Piriformis · Stretching: Stretches deep in the back of the right hip
• Iliopsoas · Stretching: The back hip is extended; a milder stretch than with the torso upright
• Tibialis anterior · Stretching: The top of the back foot rests on the floor
• Erector spinae · Stretching: The back rounds gently in the fold
• Latissimus dorsi · Stretching: Lengthens as the arms reach long in front

Practice cues

• Keep both hips facing forward; pad the front-leg hip with a blanket if it tilts
• Flex the front foot to protect the knee
• Lengthen the spine before folding; soften the shoulders, neck and jaw

Benefits

• Deeply stretches the glutes, piriformis and outer hip of the front leg
• Gently stretches the hip flexors of the back leg
• Helps you let go and relax in a long hold with slow breathing

Cautions / contraindications

• Avoid with a knee injury or knee pain when entering the pose
• Take care with hip joint or sacroiliac joint pain
• In pregnancy, rest the chest on a bolster so the belly isn't pressed

Easier variations

• Rest the chest and forehead on a bolster or blocks
• Lie on the back with one ankle over the opposite knee for a similar stretch

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

Related poses

• Pigeon Pose Eka Pada Rajakapotasana
• Cow Face Forward Fold Adho Mukha Gomukhasana
• Forward Easy Pose (Cross-Legged Forward Bend) Adho Mukha Sukhasana
• Front Splits (Monkey Pose) Hanumanasana
• Embryo in the Womb Pose Garbha Pindasana
• Half Lotus Pose Ardha Padmasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)