Eagle pose or Garudasana is a yoga balance pose with a little twisting. As with all balance poses it helps improve balance and concentration. Eagle pose strengthens the ankles and calves while stretching the thighs,hips shoulders and upper back.
Start in Mountain pose, you can close your eyes to center if you like. Sometimes for balance poses it helps to pay attention to how your foot is touching the floor. Try to make sure the foot you are going to be standing on is fully touching the floor. By this I mean you are not mostly standing on the ball of your foot or the heel. Try to distribute the weight evenly using the four corners of your foot as a guide. This is the section of the ball of the foot under the big toe, and section under the little toe and the sides of the heel. Once you are ready open your eyes bend your knees slightly and bring your arms out to the side.
It doesn’t matter which side you start on. In my personal practice my habit is to start with the right side. Bring your left leg out to the side, pointing the toes while still touching the floor. Now, bring your arms towards each other with the left arm sliding under the right arm and your elbows stacked on top of each other. Your arms are still straight at this point. Once the elbows are together bend your arms and bring them towards you. Wrap the forearms around each other and then the hands. This provides a nice shoulder stretch. If this is difficult or you have shoulder injuries bring the hands together in prayer position at heart center.
Next start to wrap the left leg around the right leg. If you are feeling balanced try to hook the foot around the leg also. Try to hold for 30 seconds. For help with balance you can use a wall to steady your self. If you do this remember to only lightly lean on the wall. Also when the free leg is winding around the standing leg bring the foot to the floor to help with balance. Remember to keep the back straight in this pose.
To come out unwind the arms then the legs. Repeat on the other side.
If you want bring a little bit more of a challenge go deeper into the knee bend and lean forward from the hips.
Remember, each side will feel different. You will notice one side is easier than the other. Take it step by step and don’t rush. DON’T forget to breath!! Holding your breath does not help you balance any easier.The only thing it might help you accomplish is falling over. Our balance is something we tend to take for granted until something happens. Yoga balance poses help us to take time, focus, and balance.
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