Garudasana: Eagle Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Eagle pose, or garudasana (gah-rue-DAHS-anna), requires a combination of balance, strength, and flexibility. A great stretch for your shoulders, upper back, and legs, garudasana creates space in your body physically, but also opens up space mentally. To sustain the posture, you must give it your full attention and commitment, drawing your mind to one singular point of focus.
Philosophy + Origin
Although commonly known as eagle pose, the word “garuda” in Sanskrit really refers to a great mythical bird, one with a golden body, white face, and red wings. The king of all birds, Garuda is the vehicle of choice for Lord Vishnu, who serves as the preserver and protector of humans and creation. Garuda is the bird who managed to obtain the elixir of immortality, soma, in order to save his mother Vinata from enslavement.
ADJUSTMENTS/MODIFICATIONS:
- Try this pose with your back or hand to a wall to support balancing.
- Cross your legs while allowing the toes of your lifted leg to press into the floor for extra balance. This is also the recommended adjustment if you have knee issues.
- For the hot style variation, pull your elbows down toward your naval.
STEP-BY-STEP:
- From standing, bend both of your knees. Raise your right foot off the ground, bending your standing leg slightly. Cross your right thigh over your left, reaching your right foot back with toes pointing down. Option to place your right toes on the ground or hook the top of your right foot at the back of the left calf.
- Distribute the weight in your standing foot equally to help create a solid foundation.
- Cross your left elbow over your right and bend both elbows to bring forearms perpendicular to the ground. Rest the backs of your hands together or cross at the wrists to bring your palms together.
- Lift your elbows up to shoulder height and away from you to increase the stretch through your upper back, scapulae, and shoulders.
- Stay in Garudasana for 20 to 30 seconds with steady breathing. Release the posture and return to standing to repeat on the other side.
PREPARATORY POSES:
- Cow face pose | Gomukhasana
- Chair pose | Utkatasana
- Tree pose | Vrksasana
SEQUENTIAL POSES:
- Standing figure four (half chair) | Ardha utkatasana
- Warrior III | Virabhadrasana III
- Eagle-leg side crow
COUNTER POSES:
- Bridge pose | Setu bandha sarvangasana
- Dancer pose | Natarajasana
- Goddess pose | Utkata konasana
SANSKRIT:
- Garuda = mythical bird, vehicle of Lord Vishnu
- Asana = pose
PHYSICAL BENEFITS:
- Strengthens thighs, ankles, and calves.
- Stretches shoulders, arms, and upper back.
- Improves balance and coordination.
- Helps flush lymphatic system.
ENERGETIC BENEFITS:
- Develops focus and concentration.
- Moves “stuck” energy.
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About the Author
Phalakasana: Plank Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Phalakasana (fall-ack-AHS-anna), is an essential posture for a strong yoga practice. Holding plank pose will improve your endurance and muscle tone, help develop the strength needed for more complex poses, and generate heat and stimulating the navel chakra.
Philosophy + Origin
Hidden in the pose’s name is the Sanskrit word “phala,” which means to bear fruit or ripen. In yoga, the idea of tapas, often translated as “heat,” “passion,” or “discipline,” fuels the physical asana practice, encouraging students to seek out the challenge again and again in order to become stronger, to build an internal flame in the body that fuels every aspect of life. When you think of plank pose as an opportunity to “ripen” or “bear fruit,” you become aware of the transformative effect of this seemingly simple (although challenging) pose. Each time you enter the pose, use the breath to ripen the fruit of your labors. The ability to hold this pose with steadiness and grace is known to create major shifts in your practice and your life.
