Basic SittingIntermediate
Flying Pigeon Pose (One-Legged)
Eka Pada Galavasana
Flying Pigeon Pose (Eka Pāda Gālavāsana) weaves half lotus into an arm balance, floating the body forward while the back leg stretches long.
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How to Perform
- 1
From standing, place the right ankle across the left thigh in figure four and bend into a squat, bringing palms to the floor shoulder-width.
- 2
Thread the right foot high onto the back of the upper left arm, hooking toes toward the inside of the elbow.
- 3
Bend elbows toward Chaturanga, lean forward, and lift the left heel off the mat as the shin rests on the arms.
- 4
On an exhale extend the left leg straight back, keeping hips level and chest reaching forward.
- 5
Hold 3–5 breaths, lower with control, step back to standing, and repeat on the second side.
Benefits
- Strengthens wrists, shoulders, and core while developing hip external rotation.
- Opens glutes and outer hips through the half-lotus bind.
- Builds focus and breath control for dynamic transitions.
Alignment Cues
- Elbows stay over wrists like Chaturanga
- Front shin rests high on the arms for stability
- Back leg extends from the hip with core engaged
- Gaze slightly forward to steady
Common Mistakes
- • Collapsing shoulders
- • Holding breath
- • Insufficient core engagement
- • Dumping weight into wrists
Contraindications
- • Knee injury limiting half lotus
- • Wrist strain
Recommended Props
BlocksBlanket