Yoga Tutorial 48: Balancing Poses - Eagle Pose / Garudasana (Left Side)

In this practice

Key teachings

• Cultivating focus and concentration
• Developing balance and stability
• Utilizing breath and gaze for mental serenity

Ideal for

• Practitioners seeking to improve balance and coordination
• Individuals wanting to enhance focus and mental clarity
• Those looking to strengthen their lower body and open the upper back
• All levels, with modifications for beginners

Lesson

Instructions

What is this pose? Eagle Pose — Garudasana (gahr-ooo-DAHS-uh-nuh) — is a standing balance pose that requires and develops focus, strength, and serenity. Using your breath and your gaze in this posture will help calm your mind and release distractions, allowing for quiet poise and stability in the pose. How to perform this pose? Begin standing in Mountain Pose (Tadasana), with your arms at your sides. Bend your knees. Balance on your left foot and cross your right thigh over your left. Fix your gaze at a point in front of you. Hook the top of your right foot behind your left calf. Balance for one breath. Beginners can omit the foot hook and cross the leg over the top of the standing leg, instead, resting the toes gently on the floor. Extend your arms straight in front of your body. Drop your right arm under your left. Bend your elbows, and then raise your forearms perpendicular to the floor. Wrap your arms and hands, and press your palms together (or as close as you can get them). Lift your elbows and reach your fingertips toward the ceiling. Keep your shoulder blades pressing down your back, toward your waist. If your palms don’t touch yet, press the backs of your hands together, instead, or hold onto a strap. Square your hips and chest to the front wall. Draw your belly in and up. Gaze at the tips of your thumbs. Breathe smoothly and evenly. Hold for up to one minute, focusing on your breath and keeping your gaze fixed and soft. Gently unwind your arms and legs and return to Tadasana. Benefits: Eagle Pose stretches the shoulders and upper back while strengthening the thighs, hips, ankles, and calves. It builds balance, calm focus, and concentration. Caution: Do not practice Garudasana if you have a current or recent knee injury. Those in late-term pregnancy should also avoid this pose, or should practice it against a wall for balancing assistance.

Watch this friendly yoga tutorial on how to do the Eagle Pose (Left Side) and perfect your mastery of yoga.

Steps

• Eagle Pose (Garudasana)
• Mountain Pose (Tadasana) as a starting point
• Leg wrapping and hooking variations
• Arm crossing and wrapping technique
• Drishti (gazing point) for balance
• Mindful breathing

Benefits

• Stretches shoulders and upper back
• Strengthens thighs, hips, ankles, and calves
• Builds physical and mental balance
• Promotes calm focus and concentration
• Cultivates serenity and releases distractions