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Eagle (Garudasana)
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- Begin standing in Tadasana
- Inhale, feel and emphasize the sternum extending away from the navel and the collarbones broadening
- Exhale, feel and emphasize the expansion across the back ribs and shoulder blades
- Bring the arms together in front of the sternum and place the left elbow on top of the right elbow, then hug the forearms and bring the palms together
- Lift the elbows up and away from the face to bring more breadth across the upper back
- Notice that this can cause the chest to collapse; instead, lift the sternum and spread the collarbones
- Bend the knees and cross the right knee over the left, wrapping the right calf around the left and hooking the toes to the inside of the left ankle
- Engage the inner thighs by squeezing them into the midline
- Feel how this brings more stability to the pose
- Sit deeper, descending the tailbone
- Continue to lift the elbows and the sternum, widening across the upper back while lengthening the front body
- Hold for 10 -12 breaths then unwind the legs and arms and release back to Tadasana
- Repeat on the other side