Eka Pada Galavasana
Eka pada galavasana is an advanced arm balance yoga posture that targets the hip flexors and glutes of the crossed leg while requiring significant core and upper body strength. It involves hooking one shin on the upper arms and extending the opposite leg backward while balancing on the hands.
How to do it
- Begin standing and shift your weight to your left foot, bringing your right ankle to rest on your left thigh.
- Bend your left knee and hinge forward, placing your hands on the mat.
- Hook your right shin on the backs of your upper arms and shift your weight onto your hands.
- Lean forward and lift your left foot off the floor, balancing entirely on your hands.
- Hold for 10-20 seconds, then slowly lower and repeat on the other side.
Form cues
- Spread your fingers wide
- Grip the mat with your fingertips
- Engage your core to lift your hips
- Keep your gaze forward, not down
- Press firmly through your grounded arms
Breathing: Maintain a slow, steady breath throughout the hold to help support your core stability.
Common mistakes
- Collapsing the shoulders, which puts excess strain on the wrists.
- Rounding the upper back too much, which makes it harder to maintain balance.
- Holding your breath, which prevents core stability.
- Rushing the transition, which increases the risk of falling.
Muscles worked
Primary: hip flexors. Secondary: glutes, abs, triceps.
Suggested sets & reps
Get fitter
3 sets x 10-20 seconds hold per side, rest 60s
Lose weight
3 sets x 10-15 seconds hold per side, rest 60s
Build muscle
3 sets x 15-20 seconds hold per side, rest 90s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have wrist or shoulder discomfort, ease off and choose a gentler arm balance.
- If you feel sharp pain in your hips or knees, stop immediately and choose a simpler stretch.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Is this pose safe for beginners?
It is an advanced pose requiring significant strength and balance. Beginners should master crow pose and basic hip openers first.
Why do my wrists hurt?
Wrist pain often comes from dumping weight into the heels of your hands. Try spreading your fingers and gripping the mat to distribute the weight.
How often should I practice this?
Advanced balances are taxing. Practice 1-2 times per week as part of a balanced routine, ensuring your joints have time to recover.