Eka Pada Galavasana (Flying Pigeon Pose): Steps, Benefits, Precautions

Image: Canva

Sanskrit pronunciation Eka Pada Galavasana
(eh-KAH-Pad-DAH-GaL-VAA-Sonne-Aa)
that means Eka = one / Pada = foot / Galava = an outdated sage / Asana = pose
Pose sort Arm balances ahead
Pose stage Advanced
Focused physique half Hamstring, thighs, pelvis, glutes, hip flexors, shoulders, forearms, wrists, ankles, knees
different names Pyramid posture, intensive facet stretch posture, facet flank intensive stretch, one-legged ahead bend.

Eka Pada Galavasana info

Eka Pada Galavasana is an arm balancing pose that’s practiced in Hatha and the third collection of Ashtanga Yoga. It focuses on strengthening the arm, shoulder, and core muscle mass.

The Eka Pada Galavasana pose is believed to be a complicated variation of the Pigeon pose. Here the legs are held in an identical place as within the half-pigeon maintaining. And then the physique is lifted off the bottom with pigeon legs.

Eka Pada Galavasana that means

Galavasana within the pose title is "Galava" after an outdated sage. "Eka" means "one", "Pada" means "foot", "Galava" is the title of an historic sage and "Asana" means "pose".

In Eka Pada Galavasana, practitioners balanced their our bodies on their arms with one foot within the air. Hence it’s referred to as the flying pigeon maintaining. The flying facet of the pose is called after Sage Galava due to its austerity measures.

Story of the outdated sage Galava

According to Hindu legends, Galava was the highly effective historic sage in Dwapara Yuga (third of 4 ages after Hinduism). He was the disciple of Vishwamitra and was well-known for his Guru Bhakti (apply of devotion). Through prayer to Lord Garuda, Galava had introduced an imposing white horse as a present to his guru Vishwamitra when he acquired Vedic information from him. To this, Vishwamitra returned the horse, seeing his immense devotion and respect for him. Vishwamitra took Galava to the King Mandala to meditate there. It is now believed that each have been training meditation on Lord Shiva in Rishi Mandala since then.

Practicing Eka Pada Galvasana not solely refines power and steadiness, but additionally impacts the psychological and psychological formation. This results in the focus and a spotlight energy that helps in meditation apply over an extended time frame.

Exercise information

Practicing flying pigeon poseImage: Canva

To acquire a broader view of the bodily, psychological, and religious potentialities of the physique, practitioners can take the next steps. This is the surefire option to start the Flying Pigeon Pose.

Contraindications to Eka Pada Galvasana

Practitioners with sciatic nerve illness keep away from this asana. The apply can be avoided within the occasion of accidents to arms, toes, hips, neck, legs, knees, backbone or ankles. Women ought to keep away from this posture throughout being pregnant, menstruation, and up to date surgical procedure on the stomach, waist, and all main joints. You ought to get complications and dizziness once more instantly after training the Flying Pigeon Pose.

Preparatory poses

How to do flying pigeon maintaining (steps)

  • Start by coming to Tadasana. Hands subsequent to hips and toes hip-spaced aside.
  • Now, drop your pelvis by micro-bending your knees. Press your toes firmly on the ground together with your fingers unfold aside. Here the physique is within the chair posture.
  • Next, use one hand to elevate your proper foot and steadiness with the opposite to put it in your left thigh. Raise your arms and palms going through one another.
  • Now inhale and bend ahead with an exhalation bend. The sternum touches the best calf and the arms parallel in a ahead course. Look on the floor.
  • From right here you possibly can attain the ground and place your palms on the ground. Secure your proper ankle underneath your left armpit and your foot subsequent to your left triceps. Bring your proper shin underneath your proper arm as excessive as doable.
  • Now squeeze your elbows collectively to lean ahead. Then barely bend your elbows and on the similar time elevate your left foot off the ground. Try to drag your left foot in the direction of the embers and level your foot up.
  • Gradually unfold your fingers aside to lean somewhat deeper within the ahead bend. Then lengthen your left leg up and your foot in the identical course whereas your proper foot rests your left triceps.
  • Hold on right here so long as it’s comfy and slowly carry your left leg again to get out of the pose. Lean your left foot on the ground and are available again on each legs. Raise your pelvis and drop your arms to enter the tadasana after which loosen up.

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Follow up poses

Eka Pada Galvasana is an intense, highly effective pose. It engages the physique in ahead bend and requires bodily power to carry the pose. After training this intense pose, do these subsequent poses to assist loosen up the physique.

Precautions

These precautionary measures needs to be noticed when maintaining flying pigeons to be able to keep away from accidents and secure apply.

  • After holding a chair whereas lifting the best leg to relaxation on the left thigh, practitioners ought to keep away from utilizing each arms. This might lead to each side falling down on account of an imbalance in maintaining the flying pigeons.
  • As you elevate your physique off the ground, lengthen your backbone to put your proper ankle underneath your armpit and place your foot firmly over your left triceps. This prevents the leg from slipping whereas balancing the posture on the arms.
  • Hand and shoulder power are required to get the left leg increased within the air. Losing arms can result in a mishap. So you need to be conscious of your higher physique power while you take off in a flying pigeon pose.

Tips for learners

Using props for modifications for learners can strike a straightforward steadiness in Eka Pada Galvasana. In addition, these newbie ideas are useful for individuals who discover it tough to steadiness their our bodies within the perspective of the flying pigeons.

  • Practitioners ought to keep away from dropping their heads whereas lifting their again leg. This creates an attraction to the ground that may trigger the pinnacle to fall off. By utilizing the load of the again leg and trunk, practitioners can steadiness their heart of gravity. This avoids strain on the pinnacle and finally falls ahead.
  • Beginners who’re new to balancing might discover it tough to apply the flying pigeon pose at first. This could possibly be on account of a scarcity of power and adaptability within the wrist.

Variations of the Flying Pigeon Pose

Once you turn out to be conversant in the transferring physique, you possibly can go for these two variations of the flying pigeon pose. One-legged rotating flying pigeon pose and one-legged crow pose.

1. One-legged rotating flying pigeon pose (Eka Danda Galvasana)

Here, the limbs are stretched backwards alongside the identical facet which might be positioned on the triceps of every hand and different legs. While within the flying pigeon pose, the best foot is positioned on the left triceps and the left leg stays straight within the air.

The one-legged pose for flying pigeons is the primary variant of the pose for flying pigeons. In this posture, the physique is held on each palms. The left leg is positioned on the triceps of the left leg with the torso twisted to the left, and the best leg stays straight again, going through ahead.

2. One-legged crow pose (Eka Pada Bakasana)

eka pada bakasanaImage: Canva

This is one other variant for the flying pigeon maintaining. In this hand balancing pose, the practitioner's left leg rests on the higher left hand. The proper leg stays straight within the air whereas the pinnacle appears on the floor.

In the Flying Pigeon pose, the best ankle is underneath the best armpit and the best foot is on prime of the best triceps. The left leg is lifted as much as the ceiling facet whereas the physique balances on the ground. While within the one-legged crow place, the left knee rests on the left higher hand and the best leg stays within the air.

Therapeutic use

  • Good for the pelvic ground muscle mass – The pelvic ground muscle mass help the bladder, uterus, and intestines that weaken on account of weight problems, childbirth, and power constipation. This results in urinary and reproductive issues similar to urine leakage and delayed incapability to ejaculate.
    Regularly training the flying pigeon pose strengthens the pelvic ground muscle mass. This prevents urine from leaking while you cough and sneeze, and promotes regular ejaculation.
  • Promotes Relaxation within the hip joint – Opens Lack of exercise and extended sitting result in tense hip muscle mass. This reduces flexibility and creates injury-prone conditions. The apply of flying pigeon maintaining extends over the groin and pelvic area. This promotes the hip extension required for working and leaping. It additionally helps with the complete flexion required to squat and carry out heavy lifting.

Eka Pada Galvasana advantages

When carried out accurately, the pose improves psychological focus and strengthens the wrist, core and shoulder muscle mass. It offers the backbone a mild stretch in gravity.

Below are some vital and detailed benefits of maintaining flying pigeons.

1. Strengthens the higher physique and core muscle mass

The train of the flying pigeon pose exerted immense strain on the higher framework of the physique. This tears open the muscle mass that reform greater than earlier than after resting. The strain will increase the absorption of calcium from the blood by the bones. This makes them agency and strengthens them. Therefore, training this pose repeatedly improves the general musculoskeletal framework to construct the higher physique.

2. Increase psychological focus

The Eka Pada Galavasana is a difficult pose that will increase oxygen consumption, which permits the center to distribute blood sooner and activate the sweat glands. According to one of many research, bodily exercise impacts the center and sweat glands on this method. This results in an enlargement of the hippocampus, which is answerable for verbal reminiscence and studying. Therefore improves the psychological focus.

3. Activates Ajna Chakra

Eka Pada Galavasana is taken into account to be the perfect pose to activate the Ajna chakra. It stimulates the circulate of prana within the refined channel when practiced with the proper alignment and respiration methods. This results in the activation of the Ajna chakra (third eye) and is related to increased information, extra refined features of sight and instinct.

4. Maintains cardiopulmonary well being

In the flying pigeon husbandry, the center pumps blood into the circulation extra effectively, which is because of stronger and extra environment friendly myocardial contraction, elevated perfusion of tissues and organs with blood and an elevated provide of oxygen. According to one of many investigations, the inversion within the flying pigeon maintaining maintains the cardiopulmonary well being of the practitioners.

5. Promotes ladies's general well being

Regular apply regulates the practitioner's metabolism. This results in varied enhancements within the physique together with stomach fats, blood fats resistance, blood sugar and insulin resistance. However, this additionally improves ovulation and menstrual cycle fertility, lowers testosterone ranges and the Free Androgen Index (FAI), and will increase intercourse hormone binding globulin (SHBG). Therefore promotes normal well being.

6. Overcome stress and anxiousness

Regular apply of flying pigeon maintaining reduces the extent of stress hormones similar to adrenaline and cortisol within the bloodstream. However, it additionally stimulates the manufacturing of endorphins, chemical substances within the mind which might be the physique's pure ache relievers and temper enhancers. Therefore, overcomes stress and anxiousness.

Conclusion

The flying pigeon pose is an efficient pose for strengthening the higher physique. This additionally improves the flexibleness of the pelvis, which helps with urinary and reproductive issues. Proper alignment prompts the Ajna chakra, which additional unlocks the practitioner's religious perspective on the world.

This pose is likely one of the most difficult and it’s higher to be practiced underneath an skilled yoga instructor. However, with apply anybody can adapt to this pose.

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