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As we practice yoga daily and learn to hone different poses, it’s natural for us to transition from a beginner’s level to a professional level. While we try to experiment with different poses and styles, we might feel the struggle of twisting our hands or feet to perform yoga the right way. One such tedious yet extremely helpful pose is Garudasana or the eagle pose.
The eagle pose may seem easy to perform, yet it’s tricky.
Garudasana is a standing balance posture in which the performer twists one arm with the other and one leg with the other. This pose brings the focus of the yogi to the present moment rather than opposing it. Alongside, it also provides deep stretch on the hips.
This pose requires you to wrap your arms in front of you which opens up the back of your lungs, increasing the lung capacity to breathe deeply.
The eagle pose requires you to set your gaze on a fixed point in front of you while you try to balance. This brings your attention back to the present moment. And, balance improves with practice.
Eagle poses opens up the hip deeply. The further you stretch across by sitting back in a chair position, and the more tightly you wrap your legs, the deeper your hips will stretch.
Since the pose requires the yogi to sit in a chair position with crossed legs, doing so provides a boost of strength to the leg muscles.
1. Start with the mountain pose.
2. Move further by crossing your left thigh on the right one, and tuck the left foot behind the right calf with your knees bent.
3. Place the right elbow into the crook of the left elbow whilst bringing the palms of both hands together.
4. Repeat on the other side.
Avoid this pose if you have:
* Any recent knee ankle elbow hip injury/surgery
* High or low BP issues
* Frozen shoulders
Most people flunk at tucking the foot behind appropriately.
Recently, Shynee Narang, a certified yoga instructor, took to her social media to share a reel for the ones who face difficulty in tucking the foot in the eagle pose. In the video, she shared different ways that can aid us in performing this yoga asana well.
Do side leg swings at least 10-15 times to loosen up.
After that, do front and back leg swings 10-15 times.
Post that, do internal rotations 10 times on each leg.
Do external rotation 10 times on each leg.
Perform the dynamic goddess pose a minimum of 10-15 times. Do the dynamic chair pose 10-12 times.
Perform the dynamic figure 4 at least 10-12 times.
Perform ankle rotations clockwise and anti-clockwise.
Then, do ankle swings. Flex and point to increase range.
Do the forward bend and twist in Gomukhasana. Practice leg wrap and foot tucks on the floor.
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