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TUTORIAL
Eagle Pose

 

Kiana Ng Yoga

Garudasana

For a lot of people, this pose is love/hate kind of pose… You have to work the strength of the lengths while maintaining the flexibility in the hips to hook that ankle behind the calf!

Alignment Principles

  • Start in Tadasana
  • Cross the right elbow on top of the left and try to bind the palms of the hands together
  • Lift the elbows as high as you can while drawing the hands away from the face
  • Slide the shoulder blades down the back
  • Take the left knee into your chest and start to cross the knee all the way over the right
  • Sit your hips back, like Chair Pose, and hug the inner thighs together
  • Hook the top of the left foot around the back of the right calf
  • Draw the belly in and round the tailbone down to counter the backbend in the lower back
  • Keep the chest lifting instead of folding forwards
  • Repeat other side

Prep. Poses:

  • Chair Pose (Utkatasana)
  • Cow Face Pose (Gomukhasana)
  • Thread the Needle Pose

Modifications/Variations:

  • Leave the lifted foot in kickstand by placing the ball of the foot on the ground to the outside of the already grounded foot
  • Leave the lifted foot in the air but unhooked around the back of the standing calf
  • Grab opposite shoulders with the hands instead of binding the palms together

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