Physical Fitness Stack Exchange is a question and answer site for physical fitness professionals, athletes, trainers, and those providing health-related needs. Join them; it only takes a minute:

Sign up
Here's how it works:
  1. Anybody can ask a question
  2. Anybody can answer
  3. The best answers are voted up and rise to the top

I practice yoga fairly frequently -- a minimum of 2 times per week, usually Warm Vinyasa flow. One pose that I have been unable to get comfortable in is half-pigeon, despite increased flexibility over the past year. It's not just uncomfortable either, it's often painful in my knee and upper-hamstring area. Could this be a problem with my leg positioning or something technical I'm doing wrong?

share|improve this question
up vote 2 down vote accepted

There are a few adjustments you can try:

  • elevate the pelvis, this will take some pressure off the knees
  • bend the knees to full flexion
  • move knee outwards if comfortable (bring the knee outside the line of the body)

If you still have pain or discomfort, try different versions/similar poses, standing supported, standing resting on other leg, standing bent leg lift etc. Modify the pose so that less external force (bodyweight in this case) is applied.

Hope that helps!

share|improve this answer
The first two adjustments helped immensely. Thanks! – Snails Jun 3 '14 at 21:52

Your Answer


By posting your answer, you agree to the privacy policy and terms of service.

Not the answer you're looking for? Browse other questions tagged or ask your own question.