EAGLE POSE (GARUDASANA)
GARUDA = EAGLE ASANA = POSE
MOVING INTO THE POSE
• Stand in Mountain Pose.
• Take your arms out at shoulder height.
• Cross your left upper arm over your right upper arm, whilst bending your elbows.
• Wrap your forearms around each other and press your hands together in prayer position.
• Bend your knees.
• Cross your right thigh over your left thigh.
• Tuck your right foot behind your left lower leg.
• Squeeze your limbs together.
• Breathe in and out 5 times.
• Repeat on the other side.
FOCUS YOUR GAZE
• Your focal point (drishti) is at a fixed point straight ahead of you. This will help you to balance.
HIPS AND LEGS
• Adduct and internally rotate your hips.
• Squeeze your legs together.
SHOULDERS, ARMS AND HANDS
• Adduct your arms across your chest.
• Feel the stretch of your rhomboids and trapezius.
• Squeeze your arms together.
• With your hands in prayer position, lift your fingers towards the sky.
• Relax your shoulders away from your ears.
• Draw your shoulder blades down your back.
• Align your hands and wrists directly above your wrists.
HEAD
• Keep your head in line with your spine.
• Hold your chin parallel with the ground.
BACK
• Extend your spine upwards.
• Avoid leaning forwards in the pose.
BENEFITS
• Strengthens your hips, knees and ankles.
• Stretches your shoulders and upper back.
• Develops flexibility and co-ordination.
• Improves balance.
• Focuses your mind.
• Optimises your brain function.
CONTRAINDICATIONS
• Practice Eagle Pose with caution if you have a shoulder, hip, knee or ankle injury.
• Practice the pose gently if you have low blood pressure.
MODIFICATIONS & VARIATIONS
• Eagle can be done lying on your back and this pose is called Eagle in the Nest. Lie down and come into Eagle. Curl upwards, lifting your head, shoulders, upper back and legs.
• If your shoulders are injured, bring your hands into prayer position in front of your chest.
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