The Kulae Posture Series: Eagle Pose
Eagle pose (Garurasana) is a common posture in many different styles of yoga and the fourth posture in the Bikram series. It is effective for relieving tension in your neck, shoulders, and legs. It helps to strengthen your lower back area and increases mobility in your hip joints. By creating pressure in the joints, it stimulates the synovial membrane. Eagle also helps to prevent varicose veins and counteracts cellulite.
Eagle pose (Garurasana) is a common posture in many different styles of yoga and the fourth posture in the Bikram series. It is effective for relieving tension in your neck, shoulders, and legs. It helps to strengthen your lower back area and increases mobility in your hip joints. By creating pressure in the joints, it stimulates the synovial membrane. Eagle also helps to prevent varicose veins and counteracts cellulite.
You use the following muscles in this posture: sartorius, gastrocnemius, soleus, peronius longus/brevis, abductor mangus/longus.
To do the Eagle pose:
- Stand with your feet together and swing your arms over your head.
- Swing your arms back down and cross them at your elbows.
- Bring your right arm under your left arm.
- Wrap your right arm around your left arm.
- Twist the arms together like ropes, forearms intertwined in front of you.
- Place your palms flat against each other, thumbs toward your face and fingers pressing against your fingers on the opposite hand.
- Keep your head up and pull your elbows down to your chest so your fingertips go below your nose (like the beak of the Eagle).
- Find a point in the mirror or wall in front of you and concentrate on it.
- Bend your knees and sit down, lowering yourself about six inches toward an imaginary chair behind you.
- Shift all your weight to your left leg and slowly lift up your right leg straight in front of you.
Reach your right leg over your left thigh and wrap the right calf and foot around the calf muscle of your standing leg - tight like ropes. - Sink down deeper on the standing leg, as far as possible.
- Lean your upper body back and squeeze your knees, ankles, and thighs.
- Remember to breathe and pull your arms down, concentrating on your spot in the mirror/wall.
- Stay still for 10 seconds. Come up, untangle all your arms and legs, then do the posture in reverse, left arm under right, left leg up and around the right, for another 10 seconds.
Tip: Squeeze everything together in one line, shoulders, hips, knees, ankles. If you lose your balance then arch your back further. Squeeze your thighs to sit deeper. It is important to suck in your stomach as much as possible when performing this pose.
photo credit:
Posts
No comments:
Post a Comment