Eka Pada Galavasana in Sanskrit, flying crow pose in English. I have a goal of about five poses I would love to be able to "master" by the end of April. This pose is one of them, still not "mastered" - the mula bandha, or pelvis, should be tucked in a bit more to create a straighter spine. But, I'm on my way!

If you want to practice this posture, first cross your ankle over your knee. Is it comfortable? If so, start squatting with your ankle still crossed, and feel how open your hip is.

If your hip is really open, try touching your hands to the floor - as if you were in downward dog or plank pose (hands right underneath your shoulders). Is this safe? Does it feel good to grip your triceps with your foot, hooking it firmly? If so, start leaning your body forward, engaging your core and triceps. Maybe your other foot lifts off the floor.

If it does, keep looking forward - your chest follows your eyes. If you look down, you might sink into your shoulders, which is never good for your body. If you look up, your chest opens much easier making the pose safe on your entire body.

If your foot doesn't quite lift from the floor yet, or your ankle doesn't comfortably cross over your knee... just practice! Stretch, strength, pranayama :)