Flying Crow Yoga Pose

Flying Crow Yoga Pose is an arm balance pose that targets the hamstrings and is ideal for yogis and yoginis at an advanced level.

svadisthana – the sacral chakra
related poses
How To Do Flying Crow Yoga Pose
  1. Start the position in Tree Pose (Vrksasana), left leg grounded and the right foot resting on your inner left thigh.
    Using your hands, lift your right foot and place your ankle above your left knee so that your foot is crossing in front of your leg. You can place your ankle just above the left knee or higher up on your thigh.
  2. Exhale and begin to bend at the hips, holding your foot in place with the opposite hand. As you move your upper body forward, bend your left knee slightly to lower your body further. As your upper body moves in closer to your folded leg, bring your arms in front of you and firmly push the palms of your hands flat onto the floor, shoulder-width apart and arms extended.
  3. Balancing on your hands and the balls of your feet, continue to bend the left knee until your calf and hamstring are pressed together. Your right foot should be between the upper thigh of your bent leg and your armpit, sticking out past your left arm. Hook your right foot around your left upper-arm and position your right knee up against your right upper-arm, near the armpit.
  4. Raise your hips and transfer the majority of your weight to your hands, moving your body forward. Rock forward a few times, testing your balance when you transfer the weight so that you can safely begin to lift your leg. As you continue moving forward, bend your elbows, keeping your right foot hooked firmly around your left arm. You will feel your left foot begin to lift itself off of the floor naturally; let the foot lift up, keeping your leg active, then extend it directly behind you until it’s completely straight. Lift your leg up to a 45 degree angle if possible.
  5. Hold this position for a few controlled breaths. To come out, bring the extended leg back in by bending at the knee, placing your foot back on the floor. Then shift your weight back onto your grounded foot, ending in the Tree Pose. Release and repeat all steps with the other leg.
  • Breathe deeply through each step.
  • This pose requires the strength of the upper body and arms as well as the flexibility of the hips and knees.
  • Do not attempt if you have back, arm, wrist or knee injury.
  • Do not attempt if pregnant.
Poses like Flying Crow often scare people away, and the fear can become dangerous when performing the pose. If you’re afraid of falling forward onto your face, don’t rush into the position even if you’re flexible enough. Make sure you are familiar with the motions and place some blankets around you to break your fall (just in case!).
Stretches & Strengthens

All Muscles: Hamstrings, knees, lower back, arms, wrists

Target Muscles: Hamstrings

Health Benefits of Flying Crow Yoga Pose
  • Increases balance, stability and concentration.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Eka Pada Galavasana

(eh-KAH pa-dAH gah-lah-vAHS-anna)

eka: single, one
pada: leg, foot
Galava: the sage to which this asana is dedicated; ebony
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?