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When you try Eagle Pose or Garudasana you may feel you are tying yourself up in knots or playing a game of standing Twister where you cannot tell your left from your right, and rather than ‘fly’ effortlessly in the pose you feel like an eagle chick about to tumble from the nest. However this balancing pose is supposed to bring about a feeling of freedom and ultimately improve concentration.

Garuda is a mythical bird in Buddhist traditions and the vehicle of the God Vishnu. It is thought to be magical as it can fly without ever landing or tiring because of its ability to glide on the wind. To master the pose you must also ride the wind, or in this case ride the energy of this challenging posture and overcome the resistance you feel from twisting your body in opposite directions while remaining balanced on one leg.

In this pose, as in life, when one resists or becomes tense you will give up far more easily when obstacles present themselves. In Eagle you find a sense of stability even when faced with something that throws you off balance which can be applied to everyday life too.

The Benefits:

1. Even though the pose feels closed it actually opens the space between the shoulder blades releasing tension in the upper back and opening the back of the rib cage and heart.

2. Stretches and strengthens the ankles and wrists which can often be overlooked despite the amount we use them during our practice.

3. Strengthens the hips, thighs and calves.

4. By improving our balance it also improves concentration and focus.

5. An eagle is powerful – in the same way the pose develops confidence.

How To Prepare:

1. Try it lying down

Most Yoga postures can be prepared for by trying them while lying down to get a feel for the pose before attempting the balance. Lying in Savasana, keep your feet mat width apart. Give yourself a hug by placing both hands on opposing shoulders crossing your right elbow over your left. To keep your arms energised gently press into the shoulders with the hands. Repeat with the left elbow over the right.

With the legs, similar to a supine twist, let both knees fall to the right side. This opens the groin and stretches the thigh and when done on the opposing side will make it easier to cross the legs over when attempting the balance while standing.

2. Prepare with the Chair

Chair Pose or Utkatasana will prepare your knees and thighs for Eagle pose. Start in Tadasana or Mountain pose; move into a half forward bend where your head points directly forwards with a straight back and arms against the body facing directly behind you; on an inhale bend the knees and swoop the arms out in front of you feeling like you are holding a ball of energy between the hands. Hold for a few breaths then release into normal forward bend.

3. Be Comfortable on the Ground Before You Attempt To Fly.

Grounding yourself using your feet is paramount in any standing balancing posture. If you think of yourself as a tree they are the roots keeping you safe and upright. Stand in Tadasana with your feet hip width apart. Close your eyes and be aware of your feet in contact with the mat. Legs should be energised. Imagine pressing into the mat with your feet to make slight footprints in the mat. Knees should not be locked or rigid – this posture while still should also feel fluid – just like a tree that sways gently in the wind. Once you feel connected with the earth you will be able to try a preparatory balance.

4. Can you stand on one leg?

While in Tadasana, shift your weight into your left leg and gently lift the heel of the right foot, as if peeling it off the floor so the toes are still touching the mat. When you feel ready lift the whole of the right foot of the ground (or you can place a block underneath it) to give you that sense of being on one leg. Try this with your arms outstretched to the sides as if opening your wings preparing to fly.

5. It’s all about the Wings!

As a final preparation become comfortable with the arm placement before starting the balance. Many find it difficult to twist the hands right round but a variation can involve just letting the backs of the hands touch.

Standing in Tadasana, sweep your hands out to the sides. Bring them towards each other with the right arm under the left so they are crossed in front of you. Bend both elbows towards you so both forearms are facing upwards with the backs of the hands against each other. If you are able reach the right hand round and clasp the left – the little finger of the right hand should pass the thumb of the left. Press the palms together, lift the elbows on an inhale and streth the fingers towards the ceiling. The elbows even though being pressed together should feel like you are trying to pry them apart.

Then repeat the opposite arms.

Attempting Garudasana – Step by Step

1. Start in Tadasana – Make sure you feel grounded through the feet. Hands together in Prayer

2. Bend the knees slightly (as in Chair pose).

3. Shift the weight into the right leg and slowly peel the left foot off the floor. Cross the left thigh over the right. Point the left toes towards the floor and hook the top of the foot behind the lower right calf.

4. When feeling balanced, follow the steps from Point 5 above for the arms. Remember whichever leg is crossed over, the opposing arm goes underneath when sweeping across. For example if

crossing the left leg across the right, the right arm should sweep underneath the left when crossing the arms as above.

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