Swan Pose

What is Swan Pose:

Also known as Half Pigeon Pose, this hip opener releases stuck tension and stuck emotions.

Basics of Swan Pose:


  • Hips
  • Groin
  • Hip flexors



Sanskrit name: 

Ardha Kapotasana

Benefits of Swan Pose:

  • Stretches hips and hip flexors
  • Stretches and lengthens the spine
  • Stimulates the Spleen, Gallbladder, Liver, Stomach
  • Increases hip mobility
  • Relieves piriformis and sciatic pain
  • Stretches the quads, the hamstrings, and the psoas
  • Releases tension and emotions

How to do Swan Pose:

  1. Start in butterfly pose and bring your right shin parallel to the top, short edge of your mat, the bottom of your right foot should be parallel to the long edge of your mat
  2. Swing your left leg behind you, keeping the top of your foot flat against the mat, if your knee is bothered, tuck your toes under (this lifts your knee slightly off the mat.
  3. Keep your hips centered, so dont lean to one side or the other
  4. If you can or want to go deeper, lift your fingers up (stretching your spine) the lean forward, bending at your hips.
  5. Reach your fingers towards the short edge of the mat.
  6. Let your forehead rest on your mat.
  7. Dont forget to switch sides.

Common Mistakes:

  • Lifting your hips
  • Letting your hips fall to one side or the other
  • Twisting your hips
  • Not breathing
  • Not keeping your shin parallel to the short edge of the mat
  • Letting your back leg rotate to one side

Beginners’ Tips:

  • Use a black or blanket under your hips


  • Hip and knee injuries


  • Thread the needle
  • Bend your back knee, catching your foot in your hand, or the crook of your elbow

Amanda Strube

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References :

[0]Tummee.com. 2021. Paradise Bird Pose Yoga (Bird Of Paradise Pose) | Yoga Sequences, Benefits, Variations, and Sanskrit Pronunciation | Tummee.com. [online] Available at: [Accessed 25 December 2021].

[1]Beisecker, L. (2021, August 2). The Holistic Benefits of Crow Pose. DoYou. https://www.doyou.com/the-holistic-benefits-of-crow-pose-66121/

[2]Rukat, J. (2015, March 24). How to Do Svarga Dvijasana: Bird of Paradise Pose. DoYou. https://www.doyou.com/how-to-do-svarga-dvijasana-bird-of-paradise-pose-41713/

[3]A. (2021, November 11). Learn Crane Pose. Yoga Journal. https://www.yogajournal.com/practice/learn-crane-pose/