Flying Pigeon Bag

Flying Pigeon Pose or Eka Pada Galavasana is an advanced yoga balance pose that strengthens the core muscles , arms and opens the hips . This position also helps improve balance and focus. The pose requires strength, flexibility and a good warm-up before you start.

Correct Form and Technique

Here's a step-by-step guide to mastering the Flying Pigeon Pose :

  1. Start in a standing position and shift your weight to your left leg.
  2. Place the right ankle over the left thigh, so that it forms a "figure four".
  3. Begin to bend your left knee and lower your hips toward the floor while leaning your upper body forward.
  4. Place your hands shoulder-width apart on the floor and activate your core muscles.
  5. Shift your weight to your hands and lift your left foot off the ground. At the same time, you stretch your left leg backwards while your right leg rests on your arms.
  6. Hold the position for a few breaths, and slowly drop back down. Repeat on the opposite side.

Common Errors

Avoid these mistakes to prevent injury and improve your technique:

  • Too little core activation: Remember to tighten your stomach for better stability and control.
  • Collapse in the chest: Keep the chest lifted to avoid undue pressure on the shoulders.
  • Poor hip alignment: Make sure your hips stay as parallel as possible for better balance.

Modifications and Variants

If this position is challenging, try the following modifications:

  • Blocks under the hands: Use yoga blocks to provide support and height under the hands.
  • Back foot on the floor: Let the back foot rest on the ground to focus on balance without lifting the leg.
  • Wall support: Practice against a wall for extra support until you find your balance.

Number of Repetitions and Sets

Aim to hold the Flying Pigeon Pose for 3-5 deep breaths on each side, and repeat this 2-3 times . Be sure to rest well between each repetition.

Breathing technique

Breathing is essential for balance in this position:

  • Breathe in as you prepare and lean forward.
  • Exhale as you lift the back foot and hold the position.
  • Remember to breathe evenly and controlled throughout the exercise for better stability.
Back to blog