The Pose –Garudasana (Eagle Balance)

History/Meaning: Garuda means an eagle or the king of birds in Sanskrit.

Level: Intermediate to Advanced

Execution: Begin in Tadasana (arms down by sides) with the feet firmly grounding into the earth. Then bend the knees slightly and start shifting the weight to the right leg. Find your drishti. The left leg is gently lifted and placed over right thigh and then the foot and shin is wrapped around behind the right calf. The arms are raised in front of you at chest height with the palms facing each other. Cross the arms at the elbows with the right arm on top of the left. Bend the left arm up to a vertical position in the center of the body, bend the right elbow and move right arm to the left and the left arm to the right twisting the arms and placing the palms together. Lengthen the spine, pause and breathe. Repeat on other side.

Visualization Concepts – Envision a graceful eagle perched straight and tall on a branch with his wings gently tucked in close to his body to reduce the pressure of the wind to take flight. Find a drishti or stationary spot to focus on as you begin to develop balance, control and focus. Calm and lengthen the body, mind and breath to ensure smooth movement of the energy within the body and of the expansion and contraction without the body.

Technical Instructions –Begin this balance with the weight evenly distributed over the arch or middle of the standing foot. As the standing leg begins to accept the weight of the body more energy needs to be directed toward it. The stronger the standing leg the stronger the balance. This balance is further complicated by the bent position of the standing knee and the twist of the legs and of the arms. Since it is more challenging to energize a bent leg more attention needs to be focused on grounding the foot and toes and keeping the breath unhurried and calm. Pressing the legs together and the arms together will help lighten and lift the upper body reducing the gravitational force and perceived weight on the standing leg. Flexibility also plays a big part in this balance, so warm up and stretch the legs, feet, ankles, arms, shoulders and wrists before beginning. Take your time and be patient with your body and you will be rewarded with new awareness’.

Benefits –

• Strengthens and tones the feet, ankles, legs, arms and shoulders.
• Improves balance and coordination
• Prevents cramping in the calves
• Removes cramps in the legs

Contraindications –

• Care should be taken if have knee injuries or weakness
• Care should be taken if have problems with vertigo
• Care should be taken if have back problems

Avoid –

• Holding the breath
• Tensing the neck, shoulders and/or face
• Collapsing the upper torso by rounding the back

Modifications – Increase the bend in the grounding or standing leg and cross over the lifted leg and place the toes on the floor or hover them above the floor, instead of wrapping them. Grasp a strap in the hands if the palms do not touch (try to keep the palms facing each other). Try balancing with just the legs entwined and when comfortable add the arms.

Variations –

• Squatting Eagle- simply round the back and lower as close to the floor as possible
• Vatayanasana or horse pose

Counter Poses –

• Tadasana with arms extended above
• Uttanasana or standing forward fold

Author note –Cindy Limeberry

Cindy is the founder of After The Masters, Art and Yoga Studio in Western North Carolina. Yoga, especially the practice of pranayama, has transformed her life by alleviating the asthma symptoms that have challenged her since birth. Read her story at http://www.afterthemasters.org .