Flying Pigeon

Galavāsana

Read what the gnome says

Flying Pigeon! From standing, cross one ankle over the opposite thigh, fold, and bring the hands down. Hook the foot over the arm, lift the standing leg, and extend the folded foot back. Core firm. Breathe, soaring gnome.

Works on Abdominals · Triceps · Wrist flexors

How to do it

1. Stand on one foot, bend the other knee and rest the shin on the opposite upper arm, ankle flexed.
2. Fold forward, place the hands on the floor and bend the standing knee.
3. Lift the standing foot, extend the free leg behind and hold; switch sides.

Common mistakes

• Don’t collapse the elbows out.
• Don’t look straight down: gaze ahead.
• Don’t force the shin onto the arm.

Benefits

• Builds strength in the arms, shoulders and core.
• Trains focus and balance.
• Playful: a great reward for steady practice.

Take care: Go easy or skip if you have wrist, shoulder or neck pain, or are pregnant. Warm up first and practise near soft ground.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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