Flying Crow Bag

Flying Crow Pose , or Eka Pada Galavasana , is an advanced balancing pose that strengthens the arms and core , while increasing flexibility in the hips and hamstrings . The position requires strength, focus and good body control, and is a combination of Crow position and hip opening.

Correct Technique

How to perform Flying Crow Pose:

1. Start in a standing figure four position with your right ankle over your left thigh.
2. Lean forward and place your hands flat on the floor in front of you, shoulder width apart.
3. Lift the right leg up on the right upper arm, and shift the weight forward towards the hands.
4. Engage your core and lift your left foot back, balancing your weight on your arms.
5. Hold the position for 5-10 breaths , then lower carefully and repeat on the opposite side.

Common Errors

• Too much weight on the wrists: Use the whole palm to distribute the weight evenly and avoid overloading.
• Lack of core stabilization: Be sure to activate your core muscles to help with balance.

Modifications and Variations

• Beginner-friendly: First practice the regular Crow position before adding leg lifts.
• Advanced: Hold the position longer, or extend the leg more for a deeper challenge.

Repetitions and Sets

Hold the Flying Crow for 5-10 breaths on each side, and repeat 2-3 times to develop balance and strength.

Breathing techniques

Inhale deeply as you lift your leg, and exhale as you maintain your balance. Focus on calm and controlled breathing.

Visual Tips and Angles

Watch this video for a detailed walkthrough of the Flying Crow Pose:

The video shows a clear guide to mastering the Flying Crow Pose with proper technique and balance.