Vinyala

Pose sheet

Flying Pigeon Pose

Eka Pāda Gālavāsanaएक पाद गालवासन

Balance on your hands with one shin crossed and the other leg extended.

Open this pose in the 3D body

Steps

Support

Both palms and fingers; both feet lifted.

Enter

  1. From Chair, cross your right ankle over your left thigh.
  2. Flex your right foot; fold forward and plant your palms.
  3. Bend your elbows; rest your right shin across both upper arms.
  4. Hook your right foot around your left arm; move chest forward.
  5. Lift your left foot; extend that leg back, parallel to the floor.

Hold

  1. Push the floor away and round your back.
  2. Keep your right foot hooked and elbows pointing backward.
  3. Keep your pelvis level and back leg parallel to the floor.
  4. Draw both feet toward your shins.

Exit

  1. Bend your left knee and lower that foot with control.
  2. Return to standing figure four; uncross your legs.
  3. Return to Mountain and repeat on the other side.
Breathing
Breathe continuously throughout the hold.
Gaze
Slightly ahead of your fingertips.
Duration
2–4 breaths per side.

Adapt

Adaptations

  • Back foot groundedKeep its toes grounded; explore shifting your weight.
  • Blocks under your handsRest your hands on blocks; keep your left foot grounded.
  • Block under your footRest the ball of your left foot on a block.
  • Standing preparationHold figure-four Chair with your hands at your chest.

Variations

  • Back knee bent: preliminary floating stage.
  • Back leg lifted higher: reaching back and up.
  • Entry from Śīrṣāsana II: advanced variation.

Signals of effort

  • Body weight on your hands, with wrists extended.
  • Balance with both feet lifted.
  • Flexion and external rotation of the crossed hip.
  • Bent elbows supporting your body.