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Eka Pada Galavasana

Flying Pigeon Pose

eka = one, pada = foot; Galava = a sage named in the tradition

Written and reviewed by The Kriya Yogi · Updated 21 September 2026

An arm balance with one shin hooked over the upper arms and the other leg extended back.

Family
Arm balances
Level
advanced
Lineage
modern
Works on
hips · arms · core

The yogic view

A twentieth-century arm balance named for a sage; the posture itself is not in the classical texts.

How to practise

  1. From standing, cross the right ankle over the left thigh in a figure-four shape.
  2. Sit the hips back and place both hands on the floor, shoulder-width apart.
  3. Hook the right shin across the upper arms and press the right foot into the left arm.
  4. Lean the chest forward, bending the elbows to ninety degrees.
  5. Lift the left foot and extend the leg straight back, gaze forward.
  6. Hold three to five breaths, lower with control, change sides.

For seated or floor-based work, use a clean, stable surface. Our natural cork yoga mat offers a grounded 5 mm surface for regular practice.

What research shows

The shin hooks over the upper arms and the hooked foot holds the position, so hip external rotation is the entry requirement rather than arm strength. Leaning the chest forward past the hands is what lets the back leg lift — most people fail here because they stay upright and try to muscle it. Wrists take the load, so a warm-up matters, and the knee of the hooked leg should never take twisting force.

Questions about Eka Pada Galavasana

+ How long should you hold Eka Pada Galavasana?
Arm balances are held briefly. Aim for three to eight breaths, or a few controlled seconds at first, and repeat two or three times with rest between rather than straining to extend a single hold. Where the posture is one-sided, practise both sides for the same length of time. Let the breath decide: if it becomes short, held or noisy, you have stayed too long or gone too deep.
+ Is Eka Pada Galavasana suitable for beginners?
No — Eka Pada Galavasana is an advanced arm balances posture. It asks for strength, range and control that take a long time to build, and it is much better learned with in-person guidance than from a page. Work through the preparatory postures listed below first, and treat the full shape as a long-term project rather than a goal for this month.
+ What are the modifications for Eka Pada Galavasana?
Work with the shape rather than around it: reduce the range, shorten the lever by bending the nearest joint, and raise the floor toward you. Three adjustments apply to almost any posture: raise the hips on a folded blanket or cushion in seated work, bend the knees in anything that loads the back of the legs, and use a wall, chair or block to take weight and remove the fear of falling. A supported version practised often produces more change than a deep version practised rarely.
+ Who should avoid or modify Eka Pada Galavasana?
For Eka Pada Galavasana specifically: wrist injury; knee injury; shoulder injury. More generally, modify or skip it if you have an acute injury or recent surgery in the area it loads, if you are pregnant and have not been given individual guidance, or if the shape produces sharp, pinching, radiating or electric sensation. Numbness, tingling or pain travelling down a limb is a nerve signal to stop and be assessed, not to breathe through. This page is educational and is not medical advice.
+ What should you practise before and after Eka Pada Galavasana?
Prepare with Bakasana (Crane (Crow) Pose), Eka Pada Rajakapotasana (Pigeon Pose). Release afterwards with Balasana (Child's Pose), Shavasana (Corpse Pose). Both lists are links on this page, and either can be shortened when time is limited — but do not skip preparation for a posture that loads a joint at end range.
+ What does Eka Pada Galavasana mean in Sanskrit?
Eka Pada Galavasana translates as flying pigeon pose — eka = one, pada = foot; Galava = a sage named in the tradition The name follows Sanskrit convention, but the posture itself is modern and is not described in the classical texts.

Prepare with

Release with

Cautions

  • wrist injury
  • knee injury
  • shoulder injury

More arm balances

Keep reading

Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.