Yoga Tutorial 49: Balancing Poses - Eagle Pose / Garudasana (Right Side)

In this practice

Key teachings

• Focus and concentration
• Stability through breath and gaze (Drishti)
• Developing mental serenity
• Mindful engagement of the body

Ideal for

• Practitioners looking to improve balance
• Those seeking to build strength in legs and core
• All levels, with modifications for beginners
• Individuals wanting to cultivate mental focus

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 right foot and cross your left thigh over your right. Fix your gaze at a point in front of you. Hook the top of your left foot behind your right 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 left arm under your right. 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

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Steps

• Eagle Pose (Garudasana)
• Mountain Pose (Tadasana)
• Balancing techniques
• Arm wrapping variations
• Leg crossing and hooking

Benefits

• Improves balance and stability
• Strengthens ankles, calves, thighs, hips, and core
• Stretches upper back and shoulders
• Enhances focus and concentration
• Calms the mind and reduces distractions