Flying pigeon pose for body strengthening

Flying pigeon pose for body strengthening

The external rotation of the hip with some of the body’s weight on it creates openness.  It opens the deep lateral rotators of the hips. Concentration, balance, shoulder, core and spinal strength along with balancing – these are few things we achieve by practicing this pose. This pose is named after Sage Galav who was Hindu Lord Rama‘s one of  the Guru –

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

eka = one, pada = foot, Galava = the sage Galava


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


  1. Pregnancy
  2. Carpal tunnel syndrome (CTS)
  3. Wrist, shoulder, or lower back injuries


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 body weight 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.



  • One-Legged King Pigeon pose (Eka Pada Rajakapotasana)
  • Reclining Pigeon pose
  • Modifications:
  • Place a pillow or blanket beneath your head to alleviate the fear of falling forward.



  1. Warrior II (Virabhadrasana II)
  2. Eagle pose (Garudasana)
  3. One-Legged King Pigeon pose (Eka Pada Rajakapotasana)


  1. Standing Forward Bend (Uttanasana)
  2. Gorilla pose (Padahastasana)


  1. Shift your body weight far forward to balance.
  2. Spread your fingers wide.
  3. Pull your chest forward to lengthen your front body.
  4. Push the floor away from you to activate your core.


  • Reach your back leg up and toward the sky.


  • Toes not hooked around the upper arm


Image and article is published with permission from

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