Eka Pada Galavasana is also known as "Flying Pigeon Pose" in English. In Sanskrit, "Eka" means "one," "Pada" means "foot," "Galava" is the name of a sage. It is an arm-balancing asana in yoga that requires strength, balance, and flexibility. It is an intermediate to advanced level pose and is often included in vinyasa and power yoga classes.
How To Perform Eka Pada Galavasana (Flying Pigeon Pose)?
Begin in downward-facing dog pose.
Step your right foot forward between your hands and bring your hands to the ground.
Lift your left leg off the ground and bring it towards your chest.
Bend your elbows and shift your weight forward onto your hands.
Bring your left leg over your right arm and rest your left ankle on your right tricep.
Engage your core and slowly lift your left foot off the ground, extending your leg straight back behind you.
Hold the pose for a few breaths, then release and repeat on the other side.
Modifications
Using Blocks: Place blocks under your hands to bring the floor closer to you and make it easier to balance.
Using Straps: Use a strap to loop around your back leg, creating a bind that helps to keep your leg in place.
Half Pigeon: Practice Half Pigeon (Ardha Kapotasana) to open up the hips and stretch the hamstrings. This can make it easier to enter Eka Pada Galavasana.
Building Strength: Practice arm and core strengthening poses like Chaturanga Dandasana and Navasana to build the necessary strength for this pose.
Wall-Assisted: Use a wall for support as you practice the pose, gradually working towards practicing without the wall.
Bent Leg Variation: Start with your back leg bent and foot on the floor, before gradually straightening the leg and lifting it off the ground.
Props: Use blankets or bolsters to provide extra support for the hips and to elevate the grounded leg.
Benefits
Strengthens the arms, wrists, shoulders, core, and legs.
Stretches the hip flexors, glutes, and outer thighs.
Improves balance, coordination, and proprioception.
Builds focus and concentration.
Stimulates the digestive system.
Helps to relieve stress and anxiety.
Contraindications
Wrist or shoulder injuries: This pose requires a lot of weight-bearing on the hands and arms, so it is not recommended if you have any injuries or pain in your wrists or shoulders.
Neck injuries: As with any arm balance pose, there is a risk of falling and landing on your head or neck. If you have any neck injuries or conditions, it is best to avoid this pose.
Hip injuries: This pose requires a lot of flexibility and strength in the hips, so it may be challenging or uncomfortable if you have any hip injuries or conditions.
Pregnancy: Eka Pada Galavasana is not recommended for pregnant women as it involves balancing on the abdomen.
Chakra
Eka Pada Galavasana (Flying Pigeon Pose) is said to activate and balance the Manipura Chakra, also known as the Solar Plexus Chakra. The Solar Plexus Chakra is located at the navel and is associated with personal power, willpower, and confidence. The activation of this chakra is believed to bring about a sense of self-assurance and empowerment.
Dosha
Vata: Flying Pigeon Pose can be challenging for individuals with a Vata dosha, as it requires a lot of focus and grounding to maintain the balance. They should focus on warming up properly and building strength in the arms and core before attempting this pose.
Pitta: Pitta types may enjoy the challenge of Flying Pigeon Pose, as it can help release pent-up energy and frustration. However, they should be mindful not to overexert themselves and avoid pushing too hard to achieve the pose.
Kapha: Individuals with a Kapha dosha may find this pose particularly beneficial as it can help them to release stagnation and increase energy levels. They should focus on building strength in the upper body and engaging the core to avoid sinking into the pose.
Dristhi
The drishti or gaze for Eka Pada Galavasana (Flying Pigeon Pose) is generally towards the front or upward direction. Specifically, the gaze can be directed towards the fingertips of the extended arms or towards a point slightly in front of the mat to maintain balance and stability during the pose. It is important to maintain a steady and focused gaze to help calm the mind and enhance the overall experience of the posture.
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