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Flying Pigeon Pose (Eka Pada Galavasana)
- Begin standing in Tadasana about a third of the way back from the front border
- Inhale, come into Utkatasana
- Exhale, cross the right ankle to the outside of the left thigh
- Press into the right big toe mound and draw the outer border of the foot back towards the outer knee
- Inhale here, then exhale, fold forward until the arms and torso are parallel to the floor
- Pause, then place the hands on the floor 6-8 inches in front of the left foot
- Hook the right foot around the left upper arm and rest the right knee on the right upper arm
- Use action of the pinky toe side of the right foot to keep the foot high on the left upper arm
- Shift forward in space until the elbows are over the wrists
- Extend the sternum away from the navel and roll the heads of the upper arms back and up away from the floor
- Left the left heel towards the left buttock
- Pause, making sure the pose thus far is stable
- Then extend the sternum forward any amount more to balance the weight of the left leg as start to extend the left foot back
- Spin the left inner thigh to the ceiling and press back with the left big toe mound
- Hold for 5-10 breaths and then place the left foot on the floor, step the right foot back into Plank and take a Vinyasa
- Repeat on the other side