Flying Pigeon Pose: A Step-by-Step Guide to Mastering the Asana

Flying Pigeon Pose: A Step-by-Step Guide to Mastering the Asana

Yoga, an ancient practice that intertwines the body, mind, and spirit, offers a plethora of poses with unique benefits and challenges. The Flying Pigeon Pose, or Eka Pada Galavasana, stands out as a beautiful blend of balance, strength, and grace. This advanced asana is a testament to one's yoga practice and a key to unlocking numerous physical and mental benefits.

In this comprehensive guide, we'll explore the intricacies of the Flying Pigeon Pose essentials, its benefits, step-by-step instructions, common mistakes, modifications, and the philosophical essence that makes this pose a jewel in the crown of yoga.

Unfolding The Wings Of Eka Pada Galavasana

The Flying Pigeon Pose is a complex asana that combines balance, flexibility, and strength. It is named after the sage Galava, with 'Eka' meaning one, 'Pada' meaning foot, and 'Asana' meaning pose. This asana challenges practitioners to balance on one leg while the other wraps around the arm, creating an image of a pigeon in flight, symbolizing freedom and spiritual elevation.

Flying Pigeon Pose

The Multifaceted Benefits Of Flying Pigeon Pose

  1. Strengthens the Body: Flying Pigeon Pose works wonders on the lower body, particularly strengthening the ankles, calves, and thighs. It also engages the core, arms, and shoulders, providing a comprehensive strength-building workout.
  2. Enhances Flexibility: This pose stretches the hips, groins, and back, promoting flexibility and reducing stiffness in these areas.
  3. Improves Balance and Focus: Balancing on one leg requires concentration and mental focus, which can enhance cognitive functions and improve overall balance in daily activities.
  4. Stimulates the Digestive System: The forward fold and abdominal compression can help stimulate the digestive organs, aiding in better digestion and detoxification.
  5. Relieves Stress: The concentration required for this pose helps draw attention away from daily stressors, offering mental relief and promoting relaxation.

Step-by-Step Guide

Mastering the Flying Pigeon Pose (Eka Pada Galavasana) is a journey that blends balance, strength, and flexibility. Here's a detailed, step-by-step guide to help you achieve this elegant and challenging asana:

Flying Pigeon Pose

Step 1: Warm-Up

Begin flying pigeon pose with a thorough warm-up focusing on your hips, shoulders, and core. Use poses like Pigeon Pose (Kapotasana) for hip opening, Downward-Facing Dog (Adho Mukha Svanasana) for overall stretching, and Plank Pose to activate your core.

Step 2: Start in Mountain Pose

Initiate your practice standing in Mountain Pose (Tadasana), establishing a firm foundation while grounding through both feet and engaging your core muscles.

Step 3: Find Your Figure-Four Position

Shift your weight onto your right leg. Carefully lift your left foot and place your left ankle just above your right knee, creating a figure-four shape with your legs. Keep your left foot flexed to protect your knee.

Step 4: Enter the Forward Fold

Bend forward from your hips, keeping your back straight as you fold over your standing leg. Allow your hands to touch the ground before you, spreading your fingers wide for better support and balance.

Step 5: Position Your Leg on Your Arms

Continue to lean forward, transferring your left shin onto your triceps and getting as close to the armpits as possible. This step requires flexibility and balance, so adjust and find stability.

Step 6: Shift Your Weight Forward

Carefully shift your weight into your hands, keeping your gaze slightly ahead of your fingertips. This will help you maintain balance as you prepare to lift your standing leg off the ground.

Step 7: Lift Off

Engage your core and slowly lift your right foot off the Yoga mat. At this point, your weight should be evenly distributed across your arms. Your left foot remains flexed, with your left knee pointing outward.

yoga mat

Step 8: Extend Your Standing Leg

Once you feel stable, extend your right leg straight back. Point your toes and engage your leg muscles for better control. Your body should now resemble the shape of a flying pigeon, with one leg extended back and the other bent in front of you.

Step 9: Hold the Pose

Hold the flying pigeon pose for a few breaths, focusing on maintaining balance and strength throughout your body. Keep your breathing steady and your gaze fixed to aid concentration.

Step 10: Gently Release

To exit the pose, slowly bring your right leg down to the ground, unwrapping your left leg from your arm. Return to a standing position in Mountain Pose, take a moment to breathe, and then repeat the pose on the opposite side.

Navigating Common Mistakes

  • Neglecting Core Engagement: Failing to engage the core can lead to instability. Focus on drawing your navel towards your spine to maintain balance.
  • Rushing into the Pose: Moving too quickly can disrupt your balance. Take your time to find your center and ease into each step.
  • Overstraining the Shoulders: Ensure your hands are properly aligned, and your shoulders are engaged but not overstrained.

Flying Pigeon Pose With Props

Each variation provides a unique approach to the Flying Pigeon Pose, accommodating different levels of flexibility, balance, and strength. Remember to switch sides for balance and gradually use yoga props to deepen your practice.

Flying Pigeon With Blocks

It is ideal for those with tighter hips or difficulty placing hands flat on the floor. Using blocks under your hands not only aids in maintaining proper shoulder alignment above the elbows but also enhances stability. Begin in Mountain Pose, place yoga blocks a few inches before your toes and proceed to a figure-four leg position by crossing your left ankle over your right thigh. Lean forward, place hands on blocks, and shift weight to lift into the pose.

Flying Pigeon At The Wall

It is useful for beginners or those struggling to lift the bottom foot. Position yourself near a wall, using blocks for hand support. Enter a one-legged chair pose, lean forward to place hands on blocks, and gently touch your seat to the wall. Wrap your foot around your arm, shift forward, and lightly place your bottom foot on the wall to mimic the sensation of being airborne.

Flying Pigeon With One Foot On a Yoga Block

This variation provides extra height, aiding in lifting the bottom foot. Begin by either hopping onto the block in front of you or starting with your right foot on the block. Enter the one-legged chair pose, lean forward to place hands on the floor, and use the block's elevation to assist in lifting into the pose.

Flying Pigeon With One Shin On A Block

It is especially helpful for those finding leg extension challenging. Start in Mountain Pose with a block in front of your right toes. Cross your left ankle over your right thigh, lean forward to place your hands on the floor, and rest your right knee on the block. This position offers extra lift, potentially making leg extension more accessible.


The Flying Pigeon Pose is a testament to the transformative power of yoga, offering a blend of strength, flexibility, balance, and mental clarity. As with any advanced pose, the journey to Eka Pada Galavasana involves patience, perseverance, and self-discovery. Whether you're a seasoned yogi or an enthusiastic beginner, the practice of this pose can elevate your yoga experience, bringing you closer to a state of balance and harmony both on and off the mat. Embrace the challenge, and may your practice soar to new heights with the grace of a pigeon in flight.

Frequently Asked Questions

Is Flying Pigeon Pose Difficult To Perform?

Yes, the Flying Pigeon Pose (eka pada galavasana) is challenging as it demands strength, stability, flexibility, endurance, and control.

Which Part Of The Body Gets The Most Benefit From Pigeon Pose?

Pigeon Pose primarily stretches the hip flexors, glutes, and piriformis muscles, enhancing hip mobility. It also strengthens muscles supporting the hips and lower back and may help alleviate lower back pain.

Can Pigeon Pose Enhance Fertility?

Pigeon Pose is beneficial for women facing fertility issues as it helps open up the hips, glutes, and thighs. This can increase blood flow to the uterus and ovaries, potentially aiding in overcoming fertility challenges.