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Five Pillars Yoga

Liftoff

Turn Utkatsana Into Eka Pada Galavasana

Earlier this month we sat deep into Utkatasana, Chair Pose, and promised we’d use it as a launching pad pose for something a little fancier: Eka Pada Galavasana, often called Flying Pigeon.

Utkatasana is that pose’s literal foundation, but there’s another important pose at play here, too, Eka (one) Pada (leg) Rajakapotasana (raja: king; kapot: pigeon), a.k.a. Pigeon. The Sanskrit changes in the flying variation and takes the name of an ancient Hindu sage, Galva, but the in-the-air shape is very clearly related to the prone one.

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Eka Pada Rajakapotasana

All of that to say: Hips, hips, hips. Eka Pada Galavasana is a hip-opening arm balance that requires the thigh-muscle strength cultivated in Chair Pose and the inner groin opening that comes from releasing the hips in Pigeon. To maintain steadiness in the shape, the knee of the lifted leg needs to parallel to the bent, standing knee. In addition to spending time in Chair, you can prep for this shape in pigeon on your belly or on your back.

Lift Off Into Flying Pigeon

  • Sweep your arms alongside your ears and bend your knees to come into Utkatasana.
  • Come onto the toes of your left foot, float the foot off the floor, and cross the ankle over the outside of your right thigh, just above the knee.
  • Flex your lifted foot to protect the knee and turn your toes toward your face.
  • On an exhale, shift your torso forward and place your hands on the floor about six inches in front of you, shoulder-length distance apart, elbows slightly bent.
  • With your weight spread evenly across your palms, lift on to your right tiptoes.
  • Continue shifting your weight forward, enough so that you can place your bent left knee high on your left tricep.
  • Hook your left toes around your right upper arm and grip. Keep your left shin parallel to your collarbones and perch on your arms like a branch.
  • Now, think Crow, just on one leg.
  • Bend your right knee, pull your chest through your arms, and lift the heel of your right foot to your right seat.

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  • Push the floor away to broaden across your upper back. Engage your lower abdominals to support your lower back.
  • Slowly extend your right leg behind you, inner thigh lifting toward the ceiling and thigh bone drawing straight out from the hip socket.
  • Hold for a few breaths of flying time.
  • To come out of the pose, step your left leg back into and step the right leg back into Plank or Chaturanga.
  • Move through a vinyasa or push back to Downward Dog for a few breaths before repeating on the the other side.

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Eka Pada Galavasana is a wonderful hybrid of many shapes that has its own unique energy. The more time you spend with it the clearer you’ll become on which pieces you can work on individually.

Photos: Bird in flight; pigeon pose from Thoughtfully Magazine; bent leg variation from Yoga by Candace; full posture