Flying Crow Bag

Flying Crow Pose, or Eka Pada Galavasana , is an advanced arm balance that combines strength , balance , and flexibility . This asana is based on Crow Pose and strengthens the core , arms and hips , while challenging body control and focus.

Correct technique and form

Follow these steps to perform Flying Crow Pose correctly:

• Start in Chair Pose and cross your right ankle over your left thigh in a figure-four position.
• Bend forward, place your hands on the floor in front of you, and bend your elbows slightly.
• Create a "shelf" with your elbows and place your right shin on your upper arm.
• Lean forward, engage your core, and slowly lift your left leg back, keeping it straight.
• Hold the position for 5-10 deep breaths and repeat on the opposite side.

Common errors

Avoid these typical mistakes in Flying Crow Pose:

• Lack of core support : Keep your core strong for stability and lower back protection.
• Forced lifting : Create a calm and controlled movement, avoid "throwing" the leg up.
• Shoulder tension : Be sure to keep your shoulders away from your ears to avoid neck and shoulder tension.

Modifications and Variations

To make Flying Crow more accessible, try these variations:

• Exercise at a wall : Use a wall to support balance, especially when practicing the rear leg lift.
• Begin with Crow Pose : Work on a stable Crow Pose (Kakasana) before moving on to Flying Crow.

Reps and sets

Hold the pose for 5-10 breaths on each side and repeat 2-3 times to build strength and balance.

Breathing pattern

Breathe calmly and controlled. Inhale as you prepare for the pose and exhale as you balance and lift the leg.

Videos with different approaches

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