Eka Pada Galavasana: Flying Crow Pose

Also known as the Flying Pigeon Pose, this highly advanced asana is a part of ashtanga yoga in its third series. The idea isn’t to nail the pose as much as it is to enjoy the process. The sequence leads to the physical strengthening of the core, arms, and hips, along with an improvement in balance. The journey to the final asana sharpens mental focus and boosts confidence. If carpe diem was an asana, this would be it.

The sequence to the flying Crow

1. Begin with Utkatasana or the Chair Pose. Bring your arms together in a namaskar. Slowly lift your right leg off the ground and rest the ankle on your left knee. Extend the spine, take deep breaths, flex your standing foot and extend your arms above your head. Hold your pose and breathe.

2. Lower your fingertips to the ground, tighten your core, lower your hips and bend your elbows. Shift your weight forward until your elbows reach your left shin. Lock your right foot around the left upper arm, and shift your weight to the ball of your left foot.

3. Keep shifting your weight forward until your left foot is off the ground. It might help to guide your left heel towards your butt. Beginners can use a block.