Eagle Pose

Eagle Pose or Garudasana is a balancing yoga position that stretches and strengthens the whole body. This position works especially with the shoulders, hips, thighs and calves. It is also an excellent exercise for improving balance and focus, as well as relieving tension in the upper body.

Correct technique

Follow these steps to perform Eagle Pose :

1. Start in Mountain Pose (Tadasana), stand straight with your feet together and your arms at your sides.
2. Bend your knees slightly and lift your right leg, crossing it over your left thigh.
3. If possible, wrap your right foot around your left calf.
4. Cross your arms in front of you, with your left arm under your right, and try to make your palms meet.
5. Keep your back straight and lower yourself deeper into the balance by bending your standing leg more.
6. Breathe calmly and hold the position for 15-30 seconds before repeating on the opposite side.

Common errors

• Round back : Keep your chest lifted and your back long to avoid collapsing forward.
• Improper weight distribution : Make sure the weight is evenly distributed on the standing leg for better balance.
• Overstretched arms : If it is difficult to get your palms together, you can press the backs of your hands together instead.

Modifications and variations

If you're a beginner or have limited flexibility, try these modifications:

• Easier leg position : If you can't wrap your foot around your calf, you can let your toes touch the floor next to the opposite leg.
• Alternative for the arms : If it is challenging to wrap the arms completely, you can place the hands on the shoulders instead.

Video demonstrations

1. Complete Guide to Eagle Pose (Women)

This is a great video that takes you through each part of Eagle Pose, from standing to balancing, focusing on proper technique.

2. Yoga Sequence for Eagle Pose (Women)

In this 15-minute yoga sequence, you work with a number of variations of the Eagle Pose, which is ideal for strengthening both the body and balance.

Number of repetitions and sets

To incorporate Eagle Pose into your yoga practice, hold the pose for 15-30 seconds on each side. Repeat this for 3-4 rounds, depending on how comfortable you are with your balance and standing leg strength.

Breathing technique

During Eagle Pose it is important to have control over your breathing to maintain balance. Inhale deeply as you prepare to enter the bag, and exhale as you find your balance and sink deeper into the pose. Continue to breathe evenly and deeply to improve concentration.