Mastering Eagle Pose

How to, Philosophy and Benefits

Yoga postures that seem complicated can hinder those new to yoga from gaining some incredible benefits. Certainly, pretzel like postures look complex but by understanding the beautiful philosophy and benefits behind them, we can find the courage to try them. The lessons behind yoga postures are meant to deepen our awareness of our core selves. If we can overcome our minds, we are half way to achieving heightened self-awareness and conquering any posture over time, no matter its level of difficulty. Follow the simple How-to below to master eagle pose!

Garudasana comes from the word Garuda which is known as a huge mythical bird in India. Those of you interested in the story of the creature can delve into it in the ancient poem, Ramayana. However, the philosophy behind this posture brings two words to mind: Hard and Soft. Hard like tension and soft like release.

It’s important to know that eagle pose is actually a binding posture or bandha (bind in Sanskrit). When we intertwine our arms and legs and hold, we create a bind. All of our muscles tense up, trying to keep our balance. Imagine an eagle holding its wings tight against its body before flight. There is a hardness to its body and within a moment, it unwraps its eagle wings and releases tension into softness; gliding effortlessly through the sky.

Likewise, consider this posture a simulation of the entanglements in our minds and spirits. Often with practice, a Garudasana practitioner will be able to connect that when the bind is released, our mind too, begins to untangle. Our thoughts while holding this posture are hard; fierce and as soon as we gracefully let go, our thoughts and body become soft and light.

How-to

1. Start in Tadasana (Mountain pose) – Stand tall with neutral spine. Inhale and exhale deeply throughout this posture.

2. Lift right leg and cross over left upper thigh; above knee (balancing on left leg only). Almost like crossing the legs when sitting. Attempt to cross legs as high as possible. Here, the lower body will naturally be pulled down into the appearance of a semi seated or chair pose. However, continuing to keep the spine straight is essential.

3. Now, continue to wrap the leg around left leg. This is called entwining.

4. Hook toe around the left shin or even possibly wrap around left ankle.

5. With elbows bent, raise both arms up

6. Rest right arm just above left elbow pit. Continue the entwining of forearm around left arm. Depending on flexibility, right palm and left-hand fingers should be in contact. Similar to clapping hands off-center.

7. Focus gaze on edges of hands or forearms.

8. Inhale and attempt to raise the wrapped arms higher if possible until a gentle stretch of your shoulder blades or “wings” is felt.

9. Hold this posture for 10 seconds if possible, while breathing deeply and expanding ribcage.

10. Gracefully release the wrap from legs with an exhale. Inhale, exhale and release wrap from arms returning to mountain pose.

11. Perform posture on the opposite side (left leg and let arm).

Modifications:

Arms can be crossed in front of the face – making an X. Hands then, can be placed on opposite shoulders (imagine hugging yourself). Similarly, with the legs, you can try to simply balance on one foot if the binding of the legs is too difficult at first. Use a block under the lifted foot if gaining balance is a bit tricky. Any yoga block or even stacked books will do but for tricky postures I prefer a stable, eco-friendly cork block.

Benefits

Releasing tension from an argument we’ve had or a long day at work can seem almost impossible at times. Binding postures that create tension can actually be helpful. It may seem counterproductive to practice a tense, binding posture to relax but it’s important to remember that the release we feel after the posture is the goal. Sometimes, tension may even reside in our minds and becoming aware of it with a physical representation could train our brain, that in the same way our bodies tense and release, so can our minds.

Internally, we are also constricting the flow of blood by the binding of the legs and arms. When released the gush of blood races to those extremities with fresh circulation – an almost internal massage, stimulating the immune system.

Garudasana (Eagle Pose) also:

• Stretches Trapezius muscles
• Encourages better balance
• Increases wrist flexibility
• Increases shoulder mobility by creating space between shoulder blades
• Provides circulation to joints
• Increases focus
• Creates mental ease and releases tension

Each yoga posture will have layers for you to explore. Remember, yoga is more than mere acrobatics. So, take the time to delve into postures even the pretzel like ones! I’d love to hear what posture you want to master next.