EAGLE | GARUDASANA
By standing on one leg in Eagle, you isometrically tone the muscles in the standing leg and buttock. Eagle pose opens the hips and shoulders and stretches the upper back. This pose demands your presence and cultivates balance, strength and serenity.
With your arms high, exhale and wrap your right arm under the left arm, bringing your elbows up to shoulder height. Press your palms together and extend your fingers straight up. Bend your knees and sweep your right leg up and over the left, hooking your right foot around the bottom of the left calf if you are able. Square your hips and chest forward, moving your pelvis downward and stacking your shoulders over your hips. Pull the tops of your shoulders back and down, and set your eyes on a still point in front of you. Breathe through your entire body.
Three actions are at work in this pose: centering your hips and shoulders, opening your chest, and creating spinal length and space. On the fifth exhalation, dip down a litter deeper. Inhale and sweep up to standing. Repeat on the left side. If you are having a hard time wrapping your legs, set the toes of the raised foot on the floor, to the outside of the standing foot, creating a kickstand for balance.