Poses >> Eka Pada Galavasana

Eka Pada Galavasana
(Flying Crow Pose)



1. Start standing in samasthiti with the legs sit bone-distance apart and the hands in anjali mudra (Prayer Pose) at the heart.
2. Bend the knees slightly as if you were coming into a Chair Pose and hook the right ankle on top of the left thigh just above the knee. Begin to deepen into the one-legged chair squat for several breaths, allowing the right thigh to fall open, releasing into a deeper hip opener. Lift the sternum up and out of the hips as you squat lower, preparing you for the lift needed when you balance on the arms.
3. Place the hands about a half-foot in front of the foot, shoulder distance apart, and begin to bend the elbows toward the hips as you lower down and into the arms. Wrap the right toes high up the left upper arm, curling them around like a monkey tail wrapping around a vine and bring the knee into the right armpit.
4. To balance in this pose, begin to shift your weight forward, balancing out the weight of the hips by lifting the head and sternum up and forward. Draw up the pelvic floor in mula bandha (Root Lock) and lift the left floor; contract the knee in and up.
5. You are now ready to straighten the leg and fly. Draw the whole abdominal wall up to the spine, reaffirm the grip of the toes as you continue to lift the sternum up. Inhale and straighten the leg slowly, reaching up and out through the inner thigh. Breath for 3 to 5 breaths as you press down into the floor and feel the lift and power of this magnificent arm balance.
6. As you release, reverse the chair squat to take advantage the hip opener. Switch sides.

Video and Text by Featured Yogamates Teacher: Claire Hartley