How to do the Full Pose of Gurudasana in Yoga

Gurudasana is a standing pose. It aids in strengthening the thighs, ankles and calves. It is also great for stretching the hips, calves, shoulders, arms, ankles and upper back. When working on balance and coordination, Gurudasana is a pose that aids in those goals. In this article, you will learn the Gurudasana, also called the eagle pose) pose. It is recommended to learn how to successfully master the mountain pose before trying this one.

Difficulty: Easy

Instructions

1. Start in the mountain pose. Check to make sure that your feet are hip width apart and that your spine is extended. Find a focal point and fix your eyes on it.

2. Shift your weight onto your right foot while contracting the core muscles. Next, bend your knees slightly.

3. Inhale and raise your right leg. Guide with the foot as you cross the right leg over the left one. Don't let your left knee go pass your toes and you balance on your left leg.

4. Breathe normally and raise your arms parallel to the floor. Now take the left elbow and place it on the inside of the right elbow. Bend the elbows. Spread the back of the shoulders by turning the elbows forward. Press the left hand with the pad of the right thumb to continue twisting.

5. Stay in this position for several breaths before coming back into the mountain pose.

Tips & Warnings

• To turn it up a notch turn the palms outwards so that they can come together.
• Beginners can balance by placing one of the arms on the wall.
• To further the hip stretch, wrap the right toes around the left calf.
• This pose can injure your knees if you are not careful.
• Some side effects are headaches.

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