Eagle Pose

Garudasana

This standing balancing posture combines strength, flexibility, and balance, while improving concentration and focus.

Step By Step

Come to a standing position with your feet together and your arms by your sides. Inhale, and reach your arms over your head as you lengthen your spine. As you exhale, bend your elbows and bring your right arm underneath your left arm as you cross at your elbows. Cross at your wrists and bring your palms to touch. You can either lift your elbows up to the height of your shoulders, or pull them down towards your navel for a different stretch.
Bend your knees and sit your hips back and down. Shift your weight into your left foot and bring your right leg over your left as you cross at your knees. Point your right toes and slide your right foot behind your lower right calf. Continue to lengthen your spine as you sit back and down into your hips.
Keep your eyes focused on one point straight ahead, and your chin in a neutral position.
Hold for 20 seconds to a minute. Release into a standing position and repeat the other side.

Benefits

Stretches shoulders, upper back, and outer hips
Strengthens legs, inner thighs, core, spinal muscles, and ankles
Improves concentration and focus
Improves balance and coordination

Contraindications

Shoulder injury
Knee injury
Low blood pressure
Balance issues

Modifications

If balance is a challenge, you can hold onto a chair or wall and practice the lower half of this posture. You can also skip crossing at your ankles and bring your the toes of your top foot to rest on the floor for more balancing support
If you are unable to cross your lifted foot behind your calf, you can cross at your knees only and hover the foot of your top leg in the air
If you are unable to cross your wrists, you can cross at your elbows and then bring your hands to each opposite shoulder instead

Chakras

Eagle Pose balances the Sacral Chakra (Svadhisthana), which is associated with sexuality and creativity, as well as the Third Eye Chakra (Ajna), which is associated with intuition and clear thinking. Practicing Eagle Pose can help the practitioner with any issues around creativity, intimacy, boundaries, and focus.