1. I'm King of the Birds!
The eagle pose in Sanskrit is Garudasana. You may have wondered during practice why a yoga pose that focuses on the arms and legs gets its name from an eagle. In Hindu and Buddhist mythology, Garuda had the wings, talons and beak of an eagle, but he also had the arms and legs of a man. With a wingspan of miles, Vishnu offered his arm to Garuda as a perch and they became fast friends. Garuda served and carried Vishnu and others as he earned the title "King of the Birds."
2. Right Leg, Left Arm
To practice the eagle pose, place your weight on your left foot and cross your right thigh over the left. Continue to wrap the right leg around the left until the top of your right foot is resting against the inside of your left ankle. Your right leg will be on top. Now, bring your left arm over your right arm and rest the left triceps in the crook of your right arm. Continue to wrap the left arm around the right, press your palms together and bring your right thumb close to the bridge of your nose. When you repeat the pose on the other side, remember that your left leg and right arm will be on top.
3. Don't Look Down Your Beak at Me
Keep your gaze forward, not down. Think of the eagle's intense but relaxed gaze as you build your will to concentrate and balance. You should feel the stretch the most in your shoulders and hips. In contrast to your twisted limbs, keep your spine straight by engaging your core muscles. The eagle pose strengthens your core, shoulders, thighs, knees, calves and ankles.
4. Just Wing It
This is an advanced pose. If your balance isn't perfect, start with your back against the wall for added stability. If your arms can't reach the whole way, cross your arms at your elbows and press the backs of your hands together. Likewise for the legs, cross at the knees and press the sides of your calves against each other. Focus on getting the most out of the pose by improving your balance, strengthening your legs and maximizing the stretch.
5. The Eagle Has Landed
To further advance the eagle pose, lower into it. Bend a little at the knees and bring your elbows down toward your knees. This increases the benefits of flexibility, strength and concentration. Feel as though you are settling down on the perch of a tall pine. Lower your center of gravity to balance easily, even as the tree sways slightly. Bring your attention to the center of your balance and hold the pose for several breaths before repeating the eagle pose on the other side.
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