Garudasana: Eagle Pose
Begin standing with your knees slightly bent. Lift the right foot up, balance on the left foot, and cross the right thigh over the left. Hook the top of the right foot behind the left calf. As you balance on the left foot, reach the arms out in front of you, cross the right arm over the left, and bend the elbows.
Wrap the left hand around the inside of the right wrist and press the palms together. Raise the forearms perpendicular to the floor and squeeze the arms together while slightly dropping the shoulders down. Sink into the standing leg, gaze forward, and breathe. Stay here for 15 to 30 seconds, reverse sides.
- Stretches the shoulders and upper back: supraspinatus, rhomboids and posterior deltoids.
- Strengthens the chest, back and shoulders: pectoralis major, latissimus dorsi and teres major.