The Eagle Pose

(Garudasana)

Level: Easy

Benefits: Benefits Strengthens legs, knees ankles. Softens and stretches the joints and ligaments in the arms, shoulders and legs. Helps to relieve cramping in the legs.

Cautions: Balance (especially in later pregnancy)

How To

The Eagle Pose - Garudasana
Fig. 1 Fig. 2 Fig. 3
  1. Stand in mountain pose, finding equal weight through the feet.
  2. Find a point of focus about 1½ metres in front of you on the floor.
  3. Bend your knees slightly and cross your left thigh over your right thigh resting your toes on the floor next to your right foot. (fig 1)
  4. If you can, draw the left foot upward and wrap it around your right calf.
  5. Cross your arms at the elbows, left over right.
  6. Try and join the palms together with the fingers facing upwards. (fig 2)
  7. Hold for five breaths.
  8. Slowly release the leg and arms with control coming back to the Mountain Pose (standing position).
  9. Find your centre again, and change sides crossing the right foot around the left leg and the right arm over the left.
Modifications
  • If you are uncoordinated – try practising the arm and leg positions separately to begin with.
  • If the palms don’t touch just take hold of the wrist or arm.
To Deepen
  • Once you are steady – Interlock hands and try lowering the elbows to rest on your top knee, then rest chin on hands. (fig 3)

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