4. Eagle Pose
Garurasana
Right side:
In this pose, the arms and legs wrap around each other like ropes.
When swinging the right arm under the left, we cross at the elbows and at the wrist.
Palms press together, thumbs should face the nose, and the elbows drag down towards the floor. As the shoulders open up, this becomes easier.
Next the legs. The knees need to bend deeply, so the right leg can sweep high up and over the left leg. We cross at the knees, then wrap at the ankles too, with the big toe eventually hooking around the ankle of the left leg.
Concentrating on one steady focal point is important for balance.
From here, bend the knees more to lower the hips and sit deeper. Arch the upper body back from here, lifting the shoulders and leaning back. Keep the elbows and wrists drawing down towards the knees.
Next, start to fine-tune the alignment, by squaring the hips to the front, moving the knees to the right and the elbows to the left. Try to line your elbows directly above the knees, so the wrists, elbows, knees and ankle joints all stack in one line through the center line of the body.
Repeat left side.
Benefits
- Warms up all the major joints in the body – ankles, knees, hips, elbows, wrists and shoulders
- Brings fresh blood to the sexual organs and kidneys. According to Bikram, this boosts control and sexual power!
- Firms calves, thighs, hips, abdomen and upper arms
- Strengthens the upper body – the latissimus dorsi, trapezius and deltoid muscles
- Improves balance
Don’t Cheat
