Eagle
GARUDA - EAGLE
ASANA - POSE
Eagle is a challenging balance which is also a bind of the arms and legs. This pose strengthens your legs, opens your hips and shoulders and requires full focus.
How to get into the pose:
From Mountain Pose (Tadasana) inhale to reach your arms up and exhale to bend your knees (a chair pose variation)
Bring your right arm under your left, crossing at your elbows. Try to cross your wrists (as best as you are able to) or bring the backs of the palms together
Lift up your right foot and cross right leg over the left. Point to right toes to the floor or try to tuck the foot around the left calf
Try to keep your shoulders over your hips
Draw your abdominal muscles in and up (engage uddiyana bandha)
Take deep breaths
Draw your shoulders down, keep your elbows in line with shoulders and your wrists stacked over the elbows
Exhale to uncross your right leg
Inhale to straighten your legs and reach your arms up
Exhale to return to Mountain Pose
Remember to always create balance between effort and ease in your pose.
How long to stay in the pose:
Five breaths on each side
Gaze (Drishti)
A still spot ahead of you
Modifications you can take to make this pose more accessible:
If you cannot cross your arms, try taking opposite hand to opposite shoulder
If crossing the legs is too much, try resting your right foot outside left knee
Variations:
Drop your elbows to touch your knees and look to the floor
Contraindications / Cautions:
Be careful with Eagle pose if you have shoulder problems, knee problems or recent surgery in these joints
Video
This short video will explain how to start practicing the arm bind in Eagle pose.