Eagle Pose Garudasana
Standing on one bent leg with the other wrapped around it and the arms twisted together in front of the face, a balance that stretches the upper back and the outer hip; held for time.
How to do it
Setup
Standing tall, knees soft, arms out in front at shoulder height.
Steps
- Cross one thigh over the other and hook the foot behind the standing calf if it reaches.
- Cross the opposite arm under the other at the elbows and bring the palms together.
- Sink the hips, lift the elbows to shoulder height, and hold.
- Unwind the arms and legs, then switch sides.
Common mistakes
Forcing the foot behind the calf: rest the toes on the floor instead; the knees take that strain. Shoulders rising with the elbows: drop them away from the ears. Standing knee drifting inward: keep it over the foot as the hips sink.
Breathing
Slow and even through the hold.
