Eagle (Garudasana)

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Video Duration:
1:00
  1. Begin standing in Tadasana
  2. Inhale, feel and emphasize the sternum extending away from the navel and the collarbones broadening
  3. Exhale, feel and emphasize the expansion across the back ribs and shoulder blades
  4. 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
  5. Lift the elbows up and away from the face to bring more breadth across the upper back
  6. Notice that this can cause the chest to collapse; instead, lift the sternum and spread the collarbones
  7. 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
  8. Engage the inner thighs by squeezing them into the midline
  9. Feel how this brings more stability to the pose
  10. Sit deeper, descending the tailbone
  11. Continue to lift the elbows and the sternum, widening across the upper back while lengthening the front body
  12. Hold for 10 -12 breaths then unwind the legs and arms and release back to Tadasana
  13. Repeat on the other side

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