Flying Pigeon Bag

Flying Pigeon Pose, also known as Eka Pada Galavasana , is an advanced arm balance that combines elements of strength , flexibility and balance . It requires stability in the shoulders and core as well as flexibility in the hips and hamstrings. The exercise is ideal for those who want to challenge their balance and strength in a dynamic position.

Correct technique and form

Follow these steps to perform Flying Pigeon Pose correctly:

• Start in a standing position and lift the right foot up towards the left thigh in a figure-four position (Pigeon Pose).
• Begin to bend the standing leg and lean forward, placing your hands on the floor in front of you, shoulder width apart.
• Focus on creating a stable base by activating the core and keeping the hands firmly planted.
• Push the body forward, lift the back leg (the outstretched left leg), and balance on the hands. Keep the hips stable and the body in a straight line.
• Hold the position for 5-10 breaths and gently return to the starting position.

Common errors

Here are some typical mistakes that can occur during Flying Pigeon Pose and how to avoid them:

• Hips too high : Make sure the hips are not lifted up too high. Focus on keeping your hips in line with your shoulders.
• Lack of core activation : Without proper core activation, balance can be difficult. Tighten your abs and back for better stability.
• Too much pressure on the shoulders : Distribute the weight evenly over the hands and use the arms as a strong base to avoid unnecessary strain on the shoulders.

Modifications and Variations

To adapt Flying Pigeon Pose to your current strength and flexibility, try the following modifications:

• Using yoga blocks : If it is difficult to reach the floor, you can place your hands on yoga blocks for extra height and support.
• Just holding in Pigeon : If balance is challenging, you can work on holding in Pigeon Pose before moving on to the arm balance.

For a bigger challenge you can:

• Full stretch : When you master the balance, you can try to fully extend the back leg and keep it parallel to the floor.

Reps and sets

Hold the position for 5-10 breaths on each side. Repeat 2-3 times to improve balance and strength.

Breathing pattern

Keep your breathing calm and controlled. Inhale deeply as you prepare to lift your leg and exhale slowly as you balance on your hands. Maintain an even breathing pattern throughout the exercise.

Videos with different approaches

Watch these videos for a visual guide to properly performing Flying Pigeon Pose: