Flying Pigeon Pose anatomy

Flying Pigeon Pose · Eka Pada Galavasana · Tư thế bồ câu bay

Flying Pigeon Pose mainly works triceps brachii, brachialis, pectoralis major, deltoid; it stretches piriformis (right), deep hip rotators (right), gluteus maximus (right), gluteus medius (right); rotator cuff stabilize.

Opening the 3D model…

Stand on the left leg with the knee slightly bent and place the right ankle on the left thigh just above the knee, the legs forming a figure four. Fold forward, place your hands on the floor shoulder-width apart, then lay the right shin across the backs of both upper arms: the right knee on the right arm, the right foot flexed and hooked around the left upper arm. Bend the elbows as in Four-Limbed Staff Pose, shift your weight forward, lift the left foot and extend the left leg straight back to about hip height, chest reaching forward. The triceps, chest, abdominals and the glutes of the back leg work hard, while the right buttock and hip stretch as in Pigeon. It is an advanced pose that needs good hip rotation and strong arms; keep a cushion in front of your face.

Muscles in this pose

Working (contracting): Triceps brachii, Brachialis, Pectoralis major, Deltoid, Serratus anterior, Wrist flexors, Rectus abdominis, Transversus abdominis, Tibialis anterior (right), Gluteus maximus (left), Hamstrings (left), Quadriceps (left), Erector spinae

Stretching: Piriformis (right), Deep hip rotators (right), Gluteus maximus (right), Gluteus medius (right)

Stabilizing: Rotator cuff

Why these muscles work or stretch

• Triceps brachii · Working (contracting): Holds the bent elbows under body weight
• Brachialis · Working (contracting): Holds the elbows bent as the shelf for the shin
• Pectoralis major · Working (contracting): Supports the torso and keeps the elbows close to the body
• Deltoid · Working (contracting): Mainly the front (anterior) fibers
• Serratus anterior · Working (contracting): Pushes the floor away, keeping the shoulder blades against the ribs
• Wrist flexors · Working (contracting): The wrist is bent back and stretched, but in an arm balance this group actively presses the fingertips to keep balance
• Tibialis anterior · Working (contracting): Flexes the right foot to hook the arm and protect the knee
• Gluteus maximus · Working (contracting): Lifts the back leg to about hip height
• Hamstrings · Working (contracting): With the gluteus maximus, holds the back leg up
• Quadriceps · Working (contracting): Straightens the back knee
• Erector spinae · Working (contracting): Keeps the chest reaching forward and the back leg lifted
• Piriformis · Stretching: The main stretch, in the buttock of the bent leg, as in a figure four
• Gluteus maximus · Stretching: The right hip is deeply flexed and turned out

Practice cues

• Flex the right foot to protect the knee and hook it around the left arm
• Place the shin high on the arms, near the armpits; bend the elbows straight back
• Shift your weight forward before lifting the back leg, then reach the left leg back through the heel

Benefits

• May help build strength in the arms, wrists and shoulders
• Stretches the buttock and the hip rotators of the bent leg
• Strengthens the abdominals and glutes and trains balance

Cautions / contraindications

• Avoid with a wrist, elbow or shoulder injury
• Avoid with knee or hip pain, especially if the hip does not yet rotate out enough for the shin to lie level
• Advanced pose: learn with a teacher; keep a cushion in front of you

Easier variations

• Keep the back toes on the floor or on a block and only practice shifting forward
• Practice Reclining Figure Four and Crow first to prepare the hips and arms

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

Related poses

• Sage Koundinya Pose II Eka Pada Koundinyasana II
• Peacock Pose Mayurasana
• One-Legged Crow Pose Eka Pada Bakasana
• Crow Pose Bakasana
• Sage Koundinya Pose I Eka Pada Koundinyasana I
• Firefly Pose Tittibhasana

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