Eagle Pose – Garudasana
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Also called Standing Spinal Twist.
Benefits
Stretches and strengthens your hips, shoulders, and upper back.
Improves concentration and sense of balance.
Contraindications
Those with knee injuries should not attempt this pose, or use a block to support your left foot.
Tips and Pointers
If you can’t wrap your arms around each other until the palms touch, just hold them straight out, parallel to the floor, and old on to a strap. Keep your arms like that as your legs follow the pose.
If you have trouble keeping your balance, do not hook your raised foot and calf, but rather just cross your legs and press your big toe against the floor.
Look to the tips of your thumbs once you’re in the full pose. Align your thumb tips so they point directly at the tip of your nose.
Modifications
Finding balance is very difficult for the eagle pose for beginners. You should use a wall to support their backside. If you can’t hook the left foot around your left calf, put a block under the left foot.
For a more advanced pose, move into a forward bend and bring your elbows in front of your knees. Bring the thumbs up to your third eye.
Other Similar Poses
Chair Pose ~ Utkatasana
The Mechanics of the Pose
- Begin in Mountain Pose.
- Lift arms up and windmill the right arm over the left. Let your palms touch.
- Begin in Utkatasana, the Chair Pose.
- Lift your left leg and cross your left thigh over the right.
- Hook your left foot around the right calf and find a steady balance.
- Lift your elbows up and stretch your fingers to the ceiling.
- Hold for five to ten breaths.
- Repeat with leg and arm formation reversed.
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