Personal Practice Day 16

Today's personal practice was in Sanieh's Hatha Flow 6pm class. It was exceptionally cold, so going to Sanieh's class was a great way to warm up! Our peak pose today was Eka Pada Galavasana (Flying Crow Pose). This was my second time attempting to do this posture. Sanieh had taught this pose back in November.

This time, however, the approach and preparation to this peak posture was different. It was more about hip opening whereas previously we strengthened and warmed up the quadricep.

We started reclined, placing the right ankle over the lower left quadricep (above the knee). Then the other side. We warmed up with a few namaskars (forward fold, adho mukha svanasana, cobra or upward facing dog, adho mukha svanasana, forward fold, etc.). We added Virabhadrasana I, folding forward and bringing the arms behind and over head. Sanieh urged us to lift up from the belly as we raise our foot from adho mukha svanasana to lunge. This is to make us strong in the core. Then we added eka pada rajakapotasana. We balanced in vrkasana but with the raised foot over the opposite knee first, then bend the standing leg to utkatasana with the lifted leg in place. Then slowly lower to seated, working the top bent leg so that the knee continues to point out and that the foot and knee are aligned. Finally, push up to hover over the legs, balancing the arms as if in chaturanga dandasana and very much like bakasana.


Here is a video clip of someone doing this posture: