Eagle Pose - Garudasana (gah-rue-DAHS-anna

Anatomical Focus: Shoulders, hips, calves thighs
Benefits: Performing garudasana stretches ankles, upper back, shoulders and hips. This yoga pose also improves concentration and balance.

Cautions: Those with ACL, knee or general leg positions should refrain from practicing this pose due to twisting.

Steps to performing garudasana:
• Stand with your legs slightly bent and move so that of your weight rests on your right leg.
• Lift your left leg up so that you are balancing squarely on your right. Cross your left thigh over your right and hook your left foot around the right calf.
• Cross your arms in front of you so that they’re parallel to the floor – palms touching.
• Now, bend your elbows so your arms are now perpendicular to the ground – make sure that the right elbow rests snug in the crook of the right.
• Stand for 30-45 seconds and then unwind your legs. Return to standing position and repeat with arms and legs reversed.

Hints/Tips: Beginner students who have trouble balancing can lean back against a wall for support. Also, if it’s too difficult to cross your foot around your calf, it’s okay to bring it down so your big toe is touching the floor – this will make balance easier.

Preparatory Poses:
• Prasarita Padottanasana
• Upavistha Konasana
• Supta Baddha Konasana
• Virasana
• Vrksasana
• Supta Virasana

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