The Pose of the Heavenly Spirits - Valakhilyasana The yoga position Valakhilyasana is a challenging pose that not only requires discipline and flexibility, but also engages the entire body.
Due to its demands, the pose should only be performed by advanced yogis, but in return it provides you with an efficient stretch in the thighs, upper body and especially the hip regions.
The one-legged pigeon as a preliminary exercise
The pose of the heavenly spirits—according to the literal translation—can be considered a continuation of the one-legged pigeon pose (Eka Pada Rajakapotasana). The one-legged pigeon pose should also be used as an introduction to the completed version of Valakhilyasana.
To do this, first assume downward-facing dog , swing your right leg forward, and place it in front of your body. Your left leg remains stretched out behind you.
Now inhale and lower your hips to the floor by bending your left leg. Your right leg should be placed in front of your body so that it crosses over your hip and your right foot is next to your pelvis, just to the left of your body. As you inhale, bring your arms one after the other over your head and bend your left leg further. You should now be able to grasp your foot with both hands while pressing your back forward into an arch.
Reaching your foot may be difficult at first, and even effortlessly grasping your foot may be challenging at first. However, you'll quickly notice that your coordination improves with each practice.
When you can comfortably reach the foot and (only) when you feel comfortable in this position, slowly move your left lower leg behind you to the floor and continue to arch your upper body backward.
Valakhilyasana - Pose of the Heavenly Spirits
Once you can reach and hold the one-legged pigeon pose with little effort, you can begin practicing Valakhilyasana. Release your hands from the pigeon pose and lower your left leg to the floor. Stretching your arms straight back, grasp your shin halfway between the knee and ankle. You can initially bend your lower leg to help you find your grip. By extending your leg, you draw your upper body further into the arch. With each exhalation, sink a little deeper into the pose and try to continue breathing normally. Especially at first, it can be difficult to find a relaxed breathing rhythm while stretching your back.
To exit the pose, simply release your hands and gently lower your leg back to the floor without letting it snap into position. Try to slowly allow your back to return to a relaxed position.
Now repeat Valakhilyasana on the other side.
Variation and targeted exercises
Beginners often find it difficult to develop the necessary flexibility in their back, legs, and hips. However, you can use props to make performing Valakhilyasana easier. A rolled-up towel under your shins, for example, allows you to gain a longer lever. This way, you don't have to start with a strong stretch and wide arch right away, but can gradually work your way up to your body's limits.
It can often be helpful to have the help of a partner instead of blindly "fishing" behind your back for a towel or rubber band.
An asana that is worth it
Valakhilyasana is a challenging pose, but it's worth performing. The hip extension, the extension of the entire spine, and the stretching of the long leg muscles combine in this exercise, also known as the King of Pigeons, to create a comprehensive workout for the entire body.
In addition to this immediately noticeable physical stretch, Valakhilyasana can also help increase blood circulation in the lower body, helping to boost confidence and reduce anxiety.
Learning to master this challenging, beautiful, and comprehensive asana is definitely worth it.
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