Eagle Pose (Garudasana)

Interesting Fact: Eagle Pose, or Garudasana, is named after Garuda, the king of birds in Hindu mythology. Garuda is known for his strength and vigilance, qualities that are mirrored in this pose’s focus on balance and concentration.

Benefits of Eagle Pose

Physical Benefits:

• Strengthens: Ankles, calves, thighs, and core.
• Stretches: Shoulders, upper back, and hips.
• Improves: Balance, coordination, and focus.
• Relieves: Tension in the shoulders and upper back.

Energetic Benefits:

• Calms: The mind and reduces stress.
• Energizes: The body by improving circulation.
• Balances: Chakras, particularly the Root (Muladhara) and Sacral (Svadhisthana).

Contraindications:

• Recent or chronic injury to the knees, elbows, ankles, or wrists.
• Late-term pregnancy.

Practice Guide

Dristi (Gaze): Focus on a fixed point ahead of you to maintain balance.

Bandhas (Energy Locks):

• Mula Bandha: Engage the pelvic floor.
• Uddiyana Bandha: Draw the navel in and up.

Mudras (Hand Gestures): No specific mudra is required, but you can use Anjali Mudra (palms together) for grounding before and after the pose.

Counter Pose: Standing Forward Bend (Uttanasana) to release tension in the legs and back.

Step-by-Step Guide

1. Starting Position: Begin in Mountain Pose (Tadasana).
2. Chair Pose: Bend your knees slightly and come into Chair Pose (Utkatasana).
3. Leg Position: Shift your weight onto your left foot. Lift your right leg and cross it over your left thigh. Hook the top of your right foot behind your left calf if possible.
4. Arm Position: Extend your arms forward, then cross your right arm under your left. Bend your elbows and bring your palms together, or press the backs of your hands together if you can’t reach.
5. Alignment: Keep your spine straight and your hips square. Lift your elbows slightly to deepen the stretch in your shoulders.
6. Engage Muscles: Squeeze your thighs together and engage your core.
7. Breathing: Maintain steady and even breaths throughout the pose.
8. Hold: Stay in the pose for 5-10 breaths.

Exiting the Pose:

1. Unwind: Slowly unwind your arms and legs.
2. Return to Mountain Pose: Stand tall in Mountain Pose and take a few deep breaths.
3. Repeat: Perform the pose on the opposite side.

Pro Tips

• Balance: Focus on a fixed point (Dristi) to help maintain balance.
• Modification: If you can’t hook your foot behind your calf, place it on the floor or a block for support.
• Arm Position: Practice the arm position separately to get comfortable with the wrapping motion.
• Breath Awareness: Use your breath to help maintain balance and calmness in the pose.