Flying Pigeon & Lotus Pose
This yoga sequence is designed to improve your body and mind by connecting them through movement and meditation.
The peak pose of this class with be flying pigeon, also known as Eka Pada Galavasana in Sanskrit, is an advanced arm balance pose that requires strength, flexibility, and balance. The pose requires placing one leg behind the shoulder and the other in a figure-four position, while the hands are on the ground to support the body weight. To get into the pose, start in a standing forward fold and then step the right foot back and lower the right knee to the ground. Bring the left ankle over the right thigh, flex the left foot, and then shift the weight forward to come onto the hands. From here, you’ll start to lean forward, bend the elbows, and lift the back leg off the ground, keeping the core engaged to maintain balance. Flying pigeon pose has many benefits, including strengthening the arms, core, and shoulders, as well as improving balance and flexibility in the hips and legs. The pose can also help to relieve stress and anxiety by requiring a focused and calm mind. However, as with any advanced yoga pose, it’s important to approach flying pigeon pose with caution and proper preparation. It’s recommended to work on building strength and flexibility in the hips and shoulders before attempting the pose, and to practice under the guidance of a qualified yoga teacher.
Begin with a lying down glutes stretch in the reclining Figure 4 pose (supta eka pada galavasana). Move into Downward Dog (Adho Mukha Svanasana) and then transition to standing with a side stretch. Move into Chair pose, lower all the way to sitting, then move into Boat pose and Half Boat pose. Rock your Hollow Body from side to side ten times before moving into Boat pose again.
Transition into standing and stretch your glutes in Chair pose before moving into a flow sequence. Start with One-legged Dog pose, then move into Crescent Lunge and cross your back leg for a glute stretch. Move into an arm balance and then back to Crescent Lunge, then move into Warrior 2 and Reverse Warrior. Move into Side Angle pose with your hand on the ground and suck your front feet up to your knees to triceps and hold. Repeat the same sequence on the other side.
Flow through Downward Dog, jump forward, and move into Chair pose. Move into Crow pose and then flow through a vinyasa. Move into One-legged Dog pose and then bring your knee to triceps and down to wrist and up for core work. Move into Crescent Lunge, cross your back leg for a glute stretch, move into an arm balance, then back to Crescent Lunge. Move into Warrior 2 and Half Moon pose without your hand on the floor, practicing side crunches. Move back into Warrior 2 and then into Side Plank with the option to grab your big toes or release. Repeat the sequence on the other side.
Finish the sequence with Bridge pose or Wheel pose for a backbend.
Remember, the mind and body are interconnected. Meditation is important for any yoga practice as it can help sustain and calm the mind. The lotus pose, also called “Royal Posture,” symbolizes spiritual attainment and the flowering of human potential. Practice this pose with the intention of stilling the monkey mind to allow the light of the lotus within to shine forth.
End your practice with the Gayatri mantra to further enhance your spiritual awareness.
Remember, make an effort to be regular in your meditation practice as it can help solve problems and rise above difficulties.