Eka Pada Galavasana (sometimes called flying crow) is a strong arm balance that opens the outer hips and strengthens the arms, chest, and core like crazy. It’s an advanced pose, so you might have to work up to it over time, but once you get it, it’s exhilarating.

To begin, stand in Tadasana, take the right foot and place it right above and to the outside of the left thigh. The right knee should open to the side much like in tree pose. Begin to bend the standing leg and lean the torso forward over the right shin. Essentially you are taking pigeon in the right leg now, so the more open and warmed up your outer hips, the easier this is. As you bring your chest down toward the right leg, you want to place your arms in front of the shin as close in to the armpits as possible. Hook your right foot around the left upper arm, locking the shin into place and press the right knee into the right upper arm.

Once the arms are in place, bring the palms down to the floor shoulder distance apart. Gaze in front of the fingers about 6 inches or so, keeping the heart open and sternum moving forward. As you begin to transfer weight into the hands, the left foot will eventually lift up off the ground with the knee bent. This might be the final pose right here and can be plenty to work with.

If you feel comfortable and steady here, you can then begin to work on extending the left leg behind you. This requires some serious connection to your core. Extend the sternum forward as you extend the leg back and keep the elbows in. The right shin often begins to slip off here for many people, so you have to make sure to really lock the foot.

Once you have found your version of the pose, hold for as long as feels comfortable, come back up and then take the second side for the same amount of time.

If you have any questions, please leave a comment below. I’d love to hear from you or see you at one of my classes!

Begin by lying down on your belly. Lifting your head and chest off the floor, place your right forearm on the floor parallel to the front of the mat. Bend the left leg and reach back for the left foot. Beginners can take the outside of the foot here to bring the heel in toward the buttocks. Those with more open thighs will take the inside of the foot with the thumb facing up. Then, lifting the elbow toward the ceiling, rotate the left palm so that the hand presses into the top of the foot with the fingers curled around the toes.

As flexibility allows, you can take the left heel to the outside of the hip and press it down toward the floor (being careful not to stress the knee). Keep the tailbone tucked and make sure the left knee stays in line with the left hip. Also check to make sure that the thigh is centered (neither internally or externally rotated).

If you would like to deepen the stretch (adding a little bit of a backbend and deepen the opening on the quadriceps), you can take the pose with the right palm on the floor and the right arm straight, lifting the upper body further away from the floor. Be careful to open the front of the chest and lift the sternum so that you don’t compress the lower spine.

If you have any questions, please leave a comment below. I’d love to hear from you or see you at one of my classes!

Ardha Baddha Padma Pashimottanasana is a forward bend that stretches both the hamstrings (of the front leg) and the thigh (quads and adductors of the back leg). Like all lotus and half lotus poses, take your time and be gentle with the knees. Trying to force your way into the poses can lead to problems down the road.

Starting from Dandasana, bend the right leg and swing the knee out to the side and down. By first releasing the adductors in this way, you reduce the stress on the knee in the final pose. Point the right foot and then bring the right heel in toward the naval (as close as you can get it) and the toes in toward the hip with the sole of the foot facing upwards. The higher up in the hip you can get the foot, the easier it will be to find the bind. The left leg stays extended with the knee and the toes pointing straight up.

Extend the right arm out to the side, then reach around the back with the right palm facing back. Take ahold of the big toe with the index and middle finger. Don’t force the bind. It is better to continue working in other poses to open the hips and shoulders then to try and force your way into the bind, potentially damaging the knee ligaments. Be patient.

If you can comfortably take the bind, bring the right knee down toward the floor at about a 45 degree angle. Extend the femur out away from the hip socket and make sure that knee isn’t strained. Inhale and reach up with the left arm. Square the hips and the shoulders to the extended left leg and with an exhale reach forward for the left foot. Bend first at the hips keeping a straight spine, then you can bend a little at the waist, making sure not to strain the lower back. Try and reach the belly over the right foot. Keep the sitbones grounded and spread and draw the shoulder blades lightly down the back.

Stay for at least 30 seconds, then switch sides and repeat for the same amount of time on the second side.

If you have any questions, please leave a comment below. I’d love to hear from you or see you at one of my classes!