In short: flying pigeon is an arm balance with one leg folded as in a figure four: the shin lies across the backs of the upper arms with the foot hooked around one arm, the elbows bend into a shelf and the other leg extends straight back in the air. It combines a deep outer-hip stretch with a crow-like lean, so it is an advanced pose.
The shape looks like an airborne pigeon pose, which is where the English name comes from. In some classes you will also hear it called flying crow; on this site both names lead here.
The name
Eka pāda means one leg, and the pose is dedicated to the sage Gālava, who in the Mahābhārata was a disciple of Viśvāmitra (AshtangaYoga.info retells the story). The Iyengar Yoga (UK) syllabus lists Eka Pāda Gālavāsana at plates 431 and 433 of Light on Yoga, with the related Gālavāsana at plates 427 to 428. Yoga Journal and Yoga International both teach Eka Pada Galavasana as flying pigeon, entered from a one-legged chair pose.
The Ashtanga third series has a Gālavāsana entered from a tripod headstand, in which one shin rests across the upper arms near the armpits and the other leg and the torso point diagonally up into the air; AshtangaYoga.info notes a variation that rests the upper body on the elbows and balances horizontally, which is the flying pigeon shape shown here. Follow the version your teacher uses.
Making the pose work
The hips decide whether this pose is possible today. Yoga Journal’s step-by-step version gives a clear test: if you cannot wrap the top of the folded leg’s foot around the outside of the opposite upper arm, the hips need more range before you go further. Flex that foot strongly so it grips the arm. Then the action is the same as crow: round the low back, bend the elbows toward 90 degrees, shift the chest forward and look slightly ahead. Yoga International suggests squeezing the back heel toward the seat first, which keeps lift-off compact, before extending the leg back and up. Engage the hamstrings and glutes of the lifted leg and draw the navel in so the pelvis does not roll open.
Yoga Journal suggests two to four breaths before releasing and repeating on the other side.
Precautions in plain words
The pose loads the shoulders and wrists and puts strong rotation into the hip and knee of the folded leg. Yoga Journal’s advice is direct: if you feel shoulder or knee pain, your body needs more time and preparation, so step back to the earlier stages. Avoid it with knee, hip, wrist or shoulder injuries. In pregnancy, ask your health care provider before arm balances. This page is general information, not individual advice.
Preparation and what comes next
Prepare with standing figure four, reclining figure four, pigeon pose, cat-cow, plank, chaturanga and crow. Blocks under the hands, or under the standing foot, help you feel the lift. Afterwards, Yoga International likes a gentle backbend such as bridge to undo the rounded shape. Related arm balances are Sage Koundinya’s pose II and Sage Visvamitra’s pose.
A simple way to practise it. Build flying pigeon over several weeks. Spend time first in one-legged chair, balancing for several breaths on each side. Then fold forward over the crossed leg with the hands on blocks, working on the foot wrap. When the wrap is easy, practise shifting forward onto the hands with the back toes still down. Only then lift the back foot, keep the heel close to the seat, and extend the leg for a breath or two. Practise both sides and come back to the earlier stages whenever the knee or shoulder complains.
Flying pigeon is a favourite peak pose in vinyasa and power yoga, and appears in Iyengar and Ashtanga (third series) practice.
