Eagle: June Yoga Pose of the Month


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.


About Author

Celeste Cooper

Wellness & Fitness Manager

Celeste has been in the science, health and wellness field over twenty-five years. She began as a research chemist with a concentration in genetics and nutritional biochemistry. After working in the medical field, she saw the need to follow a path of proactive wellness and prevention. After receiving her Masters in Health Education, she ventured into the mind/body world receiving training in Mindfulness-Based Stress Reduction and Yoga. Shortly after, she received the 2003 Wellness in the Workplace Award for a large health system in the state of Virginia. In 2004, Celeste joined SAS Institute, Inc. and continues to be passionate in her position overseeing Wellness and Fitness. She believes curiosity and collaboration bring insight and new ideas which bring out the best in everyone from team members to those who are making healthy lifestyle changes. Believing that the body knows how to heal if given the proper tools, Celeste earned certifications in Aromatherapy and Essential Oils, Classical Chinese Medicine and Homeopathic & Naturopathic Medicine. She earned her Doctor of Naturopathy degree in 2020. Celeste is a published author and practices what she preaches and teaches. She is a nationally recognized Master Certified Health Education Specialist (MCHES) and has advanced certificates in Integrative and Functional Nutrition, Genetics and Genomics. She is an Experienced Registered Yoga Teacher (E-RYT) with the National Yoga Alliance, Mindfulness-Based Stress Reduction (MBSR) Instructor, Functional Medicine Certified Health Coach (FMCHC) and Certified Yoga Therapist (CYT).

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