YoTip: Flying Crow by Donnalynn Civello
Donnalynn performs Galavasana, or Flying Crow
Words and photos by Lynette Chiang
Even flying crows need to learn to fly. YoGanesh teacher Donnalynn Civello shows you how.
Nobody learns to fly overnight. Take baby steps. The work in Eka Pada Galavasana (Flying Crow) is in the forearms/elbows – they become the “chaturanga shelf” or the perfectly 90-degree bent arms that you (lightly!) rest your knees on.
This pose can be done in the following steps:
Step 1: Begin by standing upright in a half ankle to knee pose with palms at the heart center. Keep your torso and heart lifting as you slowly start to bend the standing leg and come to rest your forearms onto your shin.
Step 2: If you are ready to move on, release the palms to the floor, straighten the standing leg and fold forward knee to nose, forward bend.
Step 3: If you are moving onto the final step, walk your palms forward of your shoulders and bend the elbows deeply to create a “Chatturanga shelf” and shift your torso forward to rest your bent shin onto your shelf staying very low with all your weight onto your shelf.
Step 4: Practice picking up your back toe inch by inch and allow yourself to just “be there.”
Step 5: Eventually you will have enough strength in your core to pick up your leg and take flight. Don’t rush it, doing anything quickly in this posture disrupts the balance and may result in a “face-plant!”.
An advanced progression from here is to lift both legs up into handstand, pause and lightly drop them into chaturanaga dandasana. But not so fast! Life is about baby steps. Always learn to walk before you fly.
Ayurvedic Nutritionist & Holistic Health Coach, Donnalynn Civello CHHC, ADDP teaches Tuesdays and Thursdays 7.30pm at YoGanesh