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Flying Pigeon Pose

Eka Pada Galavasana · एक पाद गालवासन

Also known as: One-Legged Galava's Pose · Eka Pada Galavasana

EkaOne·PadaLeg·GalavaSage Galava·AsanaPose

Flying Pigeon Pose, also called One-Legged Galava's Pose is a classical yoga posture. Its Sanskrit name Eka Pada Galavasana translates word-for-word as: Eka (One) · Pada (Leg) · Galava (Sage Galava) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to engage the core, open and strengthen the shoulders and strengthen the wrists. Develops wrist and core strength. Spectacular peak pose. It is particularly valued for building full-body strength and developing greater flexibility. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. Practitioners with wrist injury and hip injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

4

Combines hip opening with arm balance
Develops wrist and core strength
Spectacular peak pose
Builds concentration
Full anatomical benefits — muscles, joints, organs →

Avoid If

4

Wrist Injury / Carpal Tunnel
Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.
Use fists on the floor, switch to a forearm variation, or place a wedge/folded blanket under the wrists to reduce extension angle.
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Limit the range of hip movement, avoid positions that cause clicking or sharp pain, and use props to support the hip.
Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Never push into pain; use a folded blanket under or between the knees and reduce the depth of the bend.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Lower the height of the pose (Knees-Chest-Chin instead of Chaturanga, or forearm plank instead of full plank) to reduce shoulder load.

Common Mistakes to Avoid

✕Locking the knees — keep a micro-bend or engage the quadriceps

✕Collapsing the arches of the feet — distribute weight evenly

✕Holding the breath or breathing shallowly

✕Hunching the shoulders toward the ears

✕Leaning weight to one side — keep both feet equally grounded

✕Forcing the hips open beyond their current range

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

1Ground firmly through all four corners of both feet
2Engage the quadriceps by lifting the kneecaps
3Lengthen the spine from the tailbone to the crown of the head
4Draw the shoulder blades down and back
5Maintain steady, even breathing throughout
6Allow the hip joints to open gradually — never force

Pose Details

Helps With

strengthflexibility

Pose Type

arm balancehip opener

Body Focus

upper bodyhips

Focus Areas

strengthbalanceflexibility

Yoga Styles

vinyasapower

When to Practice

peak pose

Position

standing

Practice Flow

Tadasana

Adho Mukha Svanasana

Standing Forward Bend

Warrior I

This pose

Standing Forward Bend

Adho Mukha Svanasana

Savasana

How to Practice

1

1. Stand in Tadasana.

2

2. Place right ankle on left thigh (Figure-4).

3

3. Bend left knee — like Chair Pose.

4

4. Fold forward, palms on floor.

5

5. Hook right foot on left upper arm.

5 more steps remaining

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Frequently Asked Questions

Common questions about Eka Pada Galavasana

What is Flying Pigeon Pose?

Flying Pigeon Pose, also called One-Legged Galava's Pose is a classical yoga posture. Its Sanskrit name Eka Pada Galavasana translates word-for-word as: Eka (One) · Pada (Leg) · Galava (Sage Galava) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to engage the core, open and strengthen the shoulders and strengthen the wrists. Develops wrist and core strength. Spectacular peak pose. It is particularly valued for building full-body strength and developing greater flexibility. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. Practitioners with wrist injury and hip injury should approach with care or consult a qualified teacher.

What are the benefits of Flying Pigeon Pose?

Combines hip opening with arm balance. Develops wrist and core strength. Spectacular peak pose. Builds concentration.

Who should avoid Flying Pigeon Pose?

Avoid this pose if you have: Wrist injuries, Hip injuries, Knee injuries, Shoulder injuries.

How many steps are in Flying Pigeon Pose?

Flying Pigeon Pose is practiced in 10 steps. Stand in Tadasana.

Is Flying Pigeon Pose suitable for beginners?

Flying Pigeon Pose is an advanced-level pose. Beginners should practice with props or under guidance.

What conditions does Flying Pigeon Pose help with?

Flying Pigeon Pose is therapeutic for: strength, flexibility.

What poses should I do before Flying Pigeon Pose?

Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend, Warrior I. These warm up the relevant muscles and joints.