Advanced yoga pose

Flying Crow Pose

Flying Crow Pose is an advanced yoga pose that must be learnt and practiced in front of an experienced yoga instructor. This pose known as Eka pada Galvasana in Sanskrit, named after Saint Galvav. In this pose one leg will be on the back of one of the biceps and another leg in the air and entire body rests on the two arms. This pose helps in strengthening the forearm, tones bicpes, tightens abdomen, opens up hips. In addition it helps to be focused and gives sense of achievement while building up confidence – Healthylife

LEVEL : Advanced

Anatomy :Abs, Arms, Hips, Shoulders

Pose Type :Arm Balance, Hip Opener

Sanskrit :Eka Pada Galavasana (eh-kah pah-dah gah-lah-VAHS-anna)

eka = one pada = foot Galava = the sage Galav

BENEFITS:

  • Strengthens the arms, wrists, neck, and shoulders
  • Opens the hips
  • Strengthens the core
  • Improves balance

CONTRAINDICATIONS

  • Pregnancy
  • Carpal tunnel syndrome (CTS)
  • Wrist, shoulder, or lower back injuries

HOW TO

  1. Begin standing in Mountain pose. Cross your right ankle just above your left knee. Flex your right foot.
  2. Bend forward to place your palms on the ground in front of you, shoulder-distance wide. Press the backs of your upper arms against your right shin. Hook your right toes around your upper left arm.
  3. Lift your hips and bend your elbows. Shift your bodyweight far enough forward that your left foot lifts off the floor. Straighten your left leg so it’s parallel to the ground.
  4. Balance in the pose for several breaths. Exhale and lower your back leg to the ground. Carefully unwind and then change sides.

MODIFY OR REPLACE

Alternatives:

Modifications:

  • Place a pillow or blanket beneath your head to alleviate the fear of falling forward.

SEQUENCING TIPS

Before:

  • Warrior II (Virabhadrasana II)
  • Eagle pose (Garudasana)
  • One-Legged King Pigeon pose (Eka Pada Rajakapotasana)

After:

  • Standing Forward Bend (Uttanasana)
  • Gorilla pose (Padahastasana)

TEACHING CUES

  • Shift your bodyweight far forward to balance.
  • Spread your fingers wide.
  • Pull your chest forward to lengthen your front body.
  • Push the floor away from you to activate your core.

VARIATIONS

  • Reach your back leg up and toward the sky.

WATCH OUT FOR

  • Toes not hooked around the upper arm
    Credit: This article and image published with prior permission from https://beyogi.com


Author: Sumana Rao | Posted on: April 3, 2019

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