How to Do an Eagle Pose

An eagle pose, or garudasana, stretches and strengthens all the muscles in the leg, especially the knee. The Hindu mythological king of the birds, garuda, carries the god Vishnu and protects humanity. The twisted limbs are a quintessential yoga pose, empowering and strengthening the student. Use the following instructions to do an eagle pose in yoga.

Difficulty: Moderate

Instructions

1. Stand in the tadasana or mountain pose, with your feet together and arms loosely down by your sides.

2. Bend your left knee and lift up your left leg across the top of your right knee. Tuck your left foot over and behind your right leg. Rest your left thigh on top of the front of your right thigh.

3. Pull your left toes behind your right calf, back to the left side. Lay your left elbow on top of your right elbow. Bend your elbows.

4. Bring your right hand counter-clockwise (or clockwise when doing the opposite, left side) to join your palms together into prayer position.

5. Breathe in a long, deep breath and hold the pose. Breathe out and unwrap your limbs back into tadasana pose.

6. Repeat with your opposite side.

Tips & Warnings

• For beginners, cross your legs (with the left leg in front of the right leg), but lower your left leg so that your big toe rests on the ground for support. This variation involves less twisting and balancing.
• For advanced students, lean forward in the completed posture to push your forearms against your top thigh.
• Avoid the eagle pose if you have knee problems or injuries. Do a beginner modification instead as referenced above in Tip 1.

Resources

• Yoga.com for online yoga resources, class finder and information
• Yoga Journal for online yoga information and magazine subscriptions

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