Below is how to do the Eagle Pose (Garudasana):
- Stand in Tadasana.
- Extend both arms out in front with palms facing up
- Place the left arm over the right and touch the palms.
- Lift the elbows as you let the shoulders go down the back
- Shift your weight onto left foot
- Squat, bend right leg and lift the right foot
- Cross your right thigh over your left
- Try to hook the right foot around the left calf
- Imagine sinking your hips while maintaining your spine straight
- Steady your mind to increase your strength and balance.
- Inhale, exhale, and continue breathing holding this position for 6 to 10 breaths.
- Come back to Tadasana
- Switch sides
- Improves balance of mind and body
- Improves concentration
- Strengthens thighs
- Helps open hips
- Strengthens leg
- Helps stretch ankles and calves
- Stretches the thighs and hips
- Stretches and opens shoulders as well as upper back
- Helps focus
Cathi's note: This pose is all about stretching and strengthening. Start with a few breaths until you are able to extend your practice. Along with the Tree Pose, Garudasana helps in improving concentration and sense of balance. You can start your practice with your shoulders and buttocks against the wall to provide additional support and help with your balance Start with either left or right leg. Just make sure you do both sides for the same duration.
Namaste -- Cathi