Eagle pose

Garudasana

• Stand with the feet together and the arms beside the body.
• Find a point in front of the body to fix the gaze.
• Bend both knees slightly and slowly transfer the weight onto the left leg.
• Raise the right leg and twist it around the left.
• Point the right toes toward the floor then hook the top of the foot behind the lower left calf.
• Stretch the arms straight forward, parallel to the floor, and cross the right arm above the left.
• Bend the elbows to raise the forearms vertical to the floor.
• Join the palms of the hands together, lift the elbows up, and stretch the fingers toward the ceiling.
• Hold the position for as long as comfortable.
• To release, lower the hands then the foot and redistribute the weight evenly.
• Repeat with the left leg, then practice up to 3 times on each side.

Breathing

• Natural breath.

Awareness

• The fixed point.
• Still and stable body.
• Mooladhara chakra.

Benefits

• Improves the sense of balance.
• Strengthens the leg, ankle and foot muscles.
• Stretches the thighs, hips, shoulders and upper back.
• Develops concentration and focus.
• Calms and balances the mind.

Modification

• Instead of hooking the raised foot behind the standing-leg calf, press the big toe of the raised-leg foot against the floor to help maintain balance.

Progression

• Assume the final position as instructed, then exhale and lean the torso into a forward bend, pressing the forearms against the top-leg thigh. Hold for a few breaths, then come up with an inhalation.
• Challenge the balance by closing the eyes.