Half Frog Pigeon Yoga Pose

Half Frog Pigeon Yoga Pose is a backbend pose that targets the quads and is ideal for yogis and yoginis at an intermediate level.

svadisthana – the sacral chakra
anahata – the heart chakra
ajna – the third eye chakra
related poses
How To Do Half Frog Pigeon Yoga Pose
  1. Begin in the One Legged King Pigeon Pose (Eka Pada Rajakapotasana) with your left leg forward and your right leg stretched out behind you. Draw the heel of your left leg in toward your groin, keeping the outside of your foot on the ground. You may use your hands to help place your foot closer to your body.
  2. Begin to bend the knee of the your right leg, drawing your foot up toward your body. Reach your right arm back to grab the toes, pulling your foot up and bringing your toes to the rib cage if possible. Beginners will most likely be unable to do this at first, so stop when you feel significant resistance. Aim to at least bring your leg perpendicular to the floor. If you are able to bring your right leg in close enough, turn your right arm so that the elbow is facing behind you and your fingers facing forward, still holding the toes of your foot. You may be unable to do this depending on the distance your leg is away from your body, in which case you may leave your arm outstretched or slightly bent.
  3. If you feel that your hips and knees are uncomfortable or inflexible, keep your left hand on the floor in front of you to relieve the weight and pressure from your knees. Be very careful with applying pressure on the knees in this position as they are very vulnerable. If your knees feel comfortable and supported, lift your left arm off of the ground and into the air, lengthening your arm and reaching out through your fingers. You can lift your arm so that it’s at a slight angle from your shoulder, all the way up by your head with your torso straight forward, or you may bring the arm straight in front of you, angling your torso slightly toward the right.
  4. Hold this position for a few steady breaths, or 30-60 seconds if possible. Lower your raised arm and bent leg, coming back to the One-Legged King Pigeon. Switch legs and repeat all steps.
  • Breathe deeply through each step.
  • Do not rush into this pose. The knees are very vulnerable in this position, and sudden movements are likely to cause pain or injury.
  • Avoid this pose if you have a knee, ankle or leg injury.
  • If your thighs and hips are very tight, be very careful when performing this asana or avoid it altogether.

Your knee muscles will likely provide resistance, preventing you from deepening the pose as far as the rest of your body can allow. Try adding other knee stretches to your routine so that you may get the most out of this pose and other poses that require knee flexibility.

Stretches & Strengthens

All Muscles: Quads, groin, abs, hips, knees

Target Muscles: Quads

Health Benefits of Half Frog Pigeon Yoga Pose
  • Stimulates abdominal organs.
  • Can increase concentration and focus.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Ardha Bheka Kapotasana

(are-dah bek-AH cop-poh-TAHS-anna)

ardha: half, one part
bheka: frog
kapota: pigeon, dove
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?