Eagle, or Garudasana, requires focus and deep breathing to stay balanced. Learn the basics of the traditional pose as well as variations. Once you’ve mastered this foundational pose, you can then customize it to your ability and flexibility.
PURPOSE OF THE POSE
Teaches balance, stretches upper body and helps strengthen lower body.
- Start at the front of your mat in Mountain Pose, with toes pointing forward, your belly firm and your spine long
- Reach your arms to the sky, then hook your right elbow under your left elbow. Your forearms should rest a few inches in front of your face
- Bend your knees, then cross your right knee over your left knee
- Squeeze your inner thighs together
- If you are able, wrap your right foot behind your left calf. If that’s too difficult, modify by setting your right toes on the mat for balance
- Press your left big toe into the mat for stability
- Stack your shoulders over your hips
- Elongate your spine as you sink your hips toward the floor
- Gently lift your elbows and press your forearms forward. You should feel a stretch across your upper back
- Set your gaze to one point. This can help you to balance
- Unwind your arms and legs and return to standing
- Switch sides
MODIFICATIONS: FOREARMS TOGETHER
Instead of binding your arms, press your palms and forearms together in front of you.
You may feel yourself leaning too far forward or hunching over. Instead, keep your back straight. Root your feet down and keep your back flat.
Remember to maintain a soft but steady gaze. This can help you to hold this pose gracefully.