How to: Eagle Pose
Begin this very twisted looking pose by putting all your weight on your left leg. Bend your knees as though you are about to sit in a chair. Keep your spine extended long. Lift your right leg and place it across your left leg. It should start to look like you are sitting in a chair with your legs crossed.
If it is possible, your right thigh should be above your left knee. In time and with practice you will be able to hook your right ankle behind the left lower calf. If that is not possible right away, place the top of the right foot on the left calf or press it against the inner left calf. Take time to squeeze the inner thighs together. This will bring you into a more solid center.
Keep your hips squared to the front of the mat, and try to bend the left knee even deeper.
Bring your arms out to the side, like you are walking a tight rope and need them for balance. Open and expand your chest. Now cross your left elbow over the right in front and center of your body. Keep wrapping and twisting your arms until the palms come together. This full expression of the pose may take time and practice for your shoulders to open enough to perform it.
Relax your shoulders out of your ears, and keep the shoulders squared to the front of the mat just like your hips. Gently raise your elbows to shoulder height, and slowly press your hands toward the front of the mat until you feel a nice opening between your shoulders and deep in the joint. From the waist down feel your body sink. From the waist up lift and lengthen. Maintain the pose for several deep breaths, and slowly unwind the body and repeat on the other side. Just about every joint of your body is affected in this pose.
Benefits of Eagle Pose
The benefits of Eagle pose are vast. Done properly and consistently, the most noticeable benefits include:
- Stronger arms, legs, knees and ankles
- Open shoulder joints, creating space between the shoulder blades
- Open hips and IT band
- Increased circulation to all joints
- Improved digestion and elimination
- Improved balance
- Improved focus