Engle Pose
Instructions
1. Begin standing in Mountain Pose (Tadasana), with your arms at your sides.
2. 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.
o 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.
3. Extend your arms straight in front of your body. Drop your left arm under your right.
4. 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.
o If your palms don’t touch yet, press the backs of your hands together, instead, or hold onto a strap.
5. Square your hips and chest to the front wall. Draw your belly in and up.
6. Gaze at the tips of your thumbs. Breathe smoothly and evenly.
7. 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. Repeat on the opposite side.
Tips
Garudasana will create grace, poise, and strength when it’s practiced with correct alignment. Keep the following information in mind when performing this pose:
• Squeeze your thighs and arms together tightly. The more compact you can make your body, the more balance you will gain.
• Work to keep your hands, arms, and thighs in one straight line.
• If you’re having trouble crossing your legs or wrapping your foot, sink your hips even lower in the pose.
• To sit deeper, squeeze your thighs together even more. Keep your inner thighs firmly pressing throughout the pose
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• Practice just the arms of the pose (generally referred to as “Eagle Arms”) throughout the day to counterbalance the shoulder and neck strain from sitting in front of a computer or driving!
Pose like an Eagle
Practicing Garudasana is a great way to open your shoulders and back while strengthening your legs. Holding the pose while focusing on your breath and gaze builds grace and calm determination. Work on getting the proper alignment, then work to hold the pose for extended periods. With Garuda’s pose, you can fight and win against the demons of stiffness and imbalance!