Eagle pose is one that takes practice, perseverance and patience… but looks and feels mighty fine once mastered! The journey of working on this pose is different for everyone, just as all journeys are. You may find you are tight through the shoulders or arms, or perhaps it is the leg wrap you initially have trouble with. Put in the practice, because Eagle is very satisfying in terms of progress and you will see changes in your practice and body very quickly with consistency.
Suz:
“When I am teaching students this pose, I notice that many want to rush forward with their practice before perfecting their set up. Take the time to do it right and trust the process!”
Benefits:
-Increased leg strength
-helps with reproductive organs
-improves digestion
-increases the heart rate
-increases flexibility throughout the whole body
-relieves joint pain
Common mistakes:
-Curving through the spine
-Tipping the torso forward
Instructions:
Begin in mountain pose. On an inhale engage through the core and lengthen through the torso.
On an exhale, sweep the arms out wide and then towards each other, bringing the right arm underneath the left. Twist the arms around each other, aiming to find the desired hand placement (this can be by gripping the left thumb with the right fingers, interlacing all the fingers or placing the palms in prayer). OPTION: If this is too strenuous on the shoulders, simply place the hands on opposite shoulders, crossing the forearms across the chest.
Draw the elbows down towards the belly button, opening through the shoulder blades. Keep the spine upright and straight.
On an exhale, bend both knees and ground through the left foot. Lift the the right thigh and place it high over the left thigh, aiming to wrap the right foot around the back of the right calve. Go as far as possible with this, increasing the ‘wrap’ with each practice. OPTION: balance the right toe on the ground next to the outside of the left foot, keeping both knees bent.
Keep the spine upright and straight. Avoid curving through the spine or sticking the tailbone out. Control the breathing and brace through the core. Squeeze and constrict through the legs. Hold for 5 slow breaths.
To release, inhale and lift the right thigh up away from the left, and on an exhale release the right foot down with control. Take a few breaths before repeating the same set on the opposite side.
This pose creates a ‘shunting’ effect within the body, constricting blood slow for a short amount of time and then releasing it, creating a flushing effect through the joints and muscles. One of the fastest ways to flexibility town!
Enjoy flying your eagles 😉
Namaste,
Mike & Suz