Strengthen and stretch your thighs, ankles and calves. Open your hips, shoulders and upper back.
Eagle (Sanskrit: Garudasana)
1. Stand in Tadasana/Mountain. Lift your left knee up engaging your core and focusing on something that’s not moving. Cross your left thigh over the right. Point your left toes toward the floor/ground and then hook the top of the foot behind the lower right calf or beside it. Sit down into pose.
2. Lengthen your arms in front of you so that they're parallel to the floor. Spread your shoulder blades wide across the back. Cross the arms in front of torso so that the right arm is above the left and bend your elbows. Cradle the right elbow into the crook of the left. The backs of your hands should be facing each other. Raise the forearms perpendicular to the floor. If you have flexibility, press the palms together. If your wrists start to bend, keep the back of the hands together. Lift your elbows and fingers up. Want more opening through the upper back? Lean your arms forward at a diagonal.
3. Stay for 3-5 breaths. Unwind the legs and arms and repeat for the same length of time on other side.
Contraindications: If you have knee problems/injuries, don’t wrap leg behind other leg or simply perform arms only. If you have shoulder concerns, you can perform the lower body only. Listen and honor your body.
Namaste - The light within me honors the grace and wisdom within you.