Flying Pigeon

How to

1. Begin in Tadasana (Mountain Pose) with feet hip-width apart and hands at heart center.
2. Shift weight onto your right foot, lift your left foot, and cross your left ankle over your right thigh, just above the knee, creating a figure-four shape with your legs.
3. Bend your standing leg, bringing your hips back and down as if sitting into a chair, while keeping your chest lifted.
4. Place your hands on the mat, shoulder-width apart, about a foot in front of your right foot, and spread your fingers wide to create a stable base.
5. Engage your core and begin to lean forward, bending your elbows as in Chaturanga, and lift your back foot off the ground, finding balance on your arms.
6. Maintain steady breathing and focus your gaze (drishti) slightly forward to help with balance.
7. To exit, gently lower your back foot to the ground, uncross your legs, and return to Tadasana before switching sides.

Benefits

• Strengthens the arms, wrists, and shoulders through weight-bearing balance.
• Increases hip flexibility and mobility by opening the hip joint.
• Improves balance and concentration through focused engagement and drishti.
• Enhances core strength and stability, supporting functional movement.
• Promotes mindfulness and stress relief by requiring mental focus and breath awareness.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher