Flying Pigeon
Eka Pada GalavasanaAn arm balance with one shin hooked over the upper arms and the other leg extended straight back. Combines hip opening with balance and arm strength.
- 01From standing, cross one ankle over the opposite thigh in a figure-four.
- 02Fold forward and plant the hands shoulder-width on the floor.
- 03Hook the crossed shin over the backs of the upper arms and flex that foot.
- 04Bend the elbows into a shelf and lean the chest forward.
- 05Float the back foot up and extend that leg straight behind you.
- 01Hook the shin high and flex the foot to grip.
- 02Lean forward as the elbows bend.
- 03Reach the back leg long to balance the weight.
- 01Not flexing the hooked foot — it slips off the arm without the grip.
- 02Keeping the weight back over the hands — lean forward to lift.
- 03Splaying the elbows wide — keep them stacked over the wrists.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.