Step by Step Guide

  1. Begin with a thorough warm-up, focusing on hip opening, wrist mobility, and core engagement.
  2. Include poses like Lizard Pose, Pigeon Pose, and Plank in your warm-up.
  3. Start in Garland Pose (Malasana) with your feet hip-width apart and hands in prayer position.
  4. Lift your hips slightly and place your hands on the mat shoulder-width apart.
  5. Plant your hands on the mat, shoulder-width apart, fingers spread wide.
  6. Shift your weight forward, bringing your knees onto the backs of your upper arms.
  7. Shift your weight forward onto your hands, engaging your core.
  8. Keep your gaze forward to maintain balance.
  9. Lift your right foot off the mat, bringing the knee toward your right tricep.
  10. Engage your core and maintain a strong foundation in your hands.
  11. Begin to extend your right leg straight back, parallel to the floor.
  12. Flex your foot and engage the muscles in your lifted leg.
  13. As you extend your leg, lean forward slightly, bringing your chest forward.
  14. Find balance between your hands and the extended leg.
  15. Hold the pose for as long as comfortable, breathing deeply.
  16. To release, gently lower your right foot back to the mat.
  17. Repeat the steps on the other side, lifting your left leg and finding balance.

Benefits of The Flying Crow Pose (Eka Pada Galavasana)

  • Strengthens Core and Arms: Eka Pada Galavasana builds strength in the core, arms, and wrists.
  • Hip Flexor Stretch: The pose provides a deep stretch for the hip flexors.
  • Improves Balance and Focus: This advanced arm balance challenges and improves balance and concentration.

Tips for Advanced Practitioners:

  • Wrist Warm-Up: Ensure your wrists are adequately warmed up before attempting Flying Crow Pose.
  • Core Engagement: Strong engagement of your core is crucial for stability in this pose.
  • Gaze Forward: Keep your gaze focused forward to help with balance.
  • Approach this pose gradually, and don’t force your body into the full expression if you’re not ready.
  • If you have wrist, shoulder, or hip issues, approach this pose with caution.
  • It’s advisable to practice Flying Crow Pose under the guidance of an experienced yoga instructor to ensure proper alignment and minimize the risk of injury.