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Eagle Pose, or Garudasana, is an excellent yoga posture that challenges your balance, stretches the shoulders and upper back, and strengthens the legs. This pose requires focus and coordination as you intertwine your arms and legs, making it an effective pose for improving flexibility and balance. Here’s how to perform Eagle Pose with proper alignment.
Step-by-Step Instructions:
Starting Position: Begin in Mountain Pose (Tadasana) with your feet together, standing tall with a strong and steady base.
Come into Chair Pose: Bend your knees and sit your hips back as if you’re sitting in a chair, coming into Chair Pose. Shift the weight into your left foot and find a fixed point ahead of you to focus on — this is your Drishti.
Leg Position: Lift your right leg and cross it over your left thigh as high as you can. Squeeze your thighs together, making sure to balance the weight evenly. Hook the top of your right foot behind your left calf.
Arm Position: Exhale and bring your right arm underneath your left arm, bending both elbows. Point your fingers toward the sky. Bring the backs of your hands together as you aim to connect them. If possible, take hold of your left thumb with your right hand, or simply press the backs of your hands together.
Lift the Elbows: Slightly lift your elbows to enhance the stretch in the upper back and shoulders. Keep your neck relaxed and ensure your face and jaw remain soft.
Hold the Pose: Hold Eagle Pose for 5 breaths, focusing on maintaining balance and steady breathing.
Coming Out of the Pose: To come out, gently uncross your arms and legs, returning to Mountain Pose. Repeat the pose on the other side, crossing the opposite leg and arm.
Beginner’s Tips:
- Practice in Pieces: Eagle Pose can be challenging because it involves both arm and leg positions while balancing on one foot. You can break it down into individual components to practice in isolation. For example:
- Practice the arm positions while sitting at your desk to stretch your upper back.
- Practice the leg wrap while lying on your back or leaning against a wall for support.
- Build confidence in your balance by practicing Chair Pose and lifting one foot slightly off the floor.
- Foot Placement: If you find it difficult to hook your foot behind your calf, you can simply cross your leg over and point your foot to the floor. Alternatively, rest your foot on the floor or on a block to help with balance while keeping your thighs squeezed together.
Benefits of Eagle Pose:
- Stretches the Upper Back and Shoulders: Eagle Pose provides a deep stretch in the shoulders and upper back, helping to release tension in these areas.
- Improves Hip Mobility: The twisting action in the legs improves flexibility and mobility in the hips.
- Strengthens the Ankles and Calves: This pose engages the lower legs, strengthening the ankles and calves, which helps with stability.
- Improves Balance: By balancing on one leg, Eagle Pose improves overall body coordination and balance.
Things to Watch Out For:
Knee Concerns: If you have knee issues, avoid wrapping your foot behind your calf. You can still practice the pose by crossing the legs without wrapping the foot. Alternatively, stay standing in Mountain Pose and practice only the arm positions.
Maintain Proper Alignment: Keep the chest open and spine upright. Avoid leaning forward or rounding the back.
Variations to Try:
Forward Bend Variation: While in Eagle Pose, gently bend forward, resting your forearms on the top leg thigh. This variation increases the stretch in the hips and back.
Swaying Arms: Try gently swaying your arms from side to side while holding the position. This movement targets different areas in your upper back and challenges your balance further.
Eagle Pose (Garudasana) is an excellent pose for improving balance, flexibility, and strength. It stretches the shoulders, opens the hips, and strengthens the legs while enhancing coordination and focus. For those looking for yoga classes in North York, Serenev Studio offers three distinctive practices: Hatha Yoga, Vinyasa Yoga, and Kundalini Yoga. Register for a class today or contact Serenev North York Yoga for more information.
