Eagle Pose
Eagle Pose, or Garudasana, is a standing yoga pose that combines deep concentration and balance with strength in the legs and upper body. This pose stretches the shoulders, hips, and ankles while strengthening the core and legs. Garudasana is excellent for improving focus and balance, as it requires you to keep your body stable while intertwining arms and legs in a crossed position.
Correct Technique for Eagle Pose
How to correctly perform Eagle Pose:
- Starting Position: Stand in Mountain Pose with your feet together and arms by your sides.
- Bend the knees: Slightly bend your knees and lift your right foot off the floor.
- Cross the legs: Cross your right leg over the left and try to wrap your right foot around your left calf if possible.
- Cross the arms: Extend your arms forward, cross your right arm under your left, and bring your palms together. Lift your elbows to shoulder height while keeping your shoulders down.
- Finish: Hold the pose for 5-10 deep breaths, then repeat on the other side.
Watch this video for a detailed guide to Eagle Pose focusing on balance and correct alignment:contentReference[oaicite:0]{index=0}.
Common Mistakes and How to Avoid Them
When performing Eagle Pose, some common mistakes may occur. Here’s what to watch out for:
- Loss of balance: It is common to lose balance. Be sure to keep your gaze focused on a fixed point in front of you for better stability.
- Collapsed shoulders: Keep your shoulders down and away from your ears to avoid tension in your neck. Lift your elbows without raising your shoulders.
- Discomfort in the knees: If you feel discomfort in your knees, you can cross your legs without fully wrapping your foot around your calf, or keep your toes on the floor for support.
Here’s a video showcasing the most common mistakes in Eagle Pose and how you can improve your technique:contentReference[oaicite:1]{index=1}.
Modifications and Variations of Eagle Pose
If you need to adapt Eagle Pose or make it more challenging, you can try these variations:
- Support under the foot: If it is difficult to fully cross your legs, you can keep your toes on the floor to help with balance.
- Chair as support: For beginners, a chair can be used as support, placing a hand lightly on the backrest to assist with balance.
- Advanced Eagle Pose: For more of a challenge, you can try moving from Eagle Pose into a forward bent version where you lean your upper body down towards your legs.
Watch this video for variations of Eagle Pose that can make the pose more accessible or challenging:contentReference[oaicite:2]{index=2}:contentReference[oaicite:3]{index=3}.