Garudasana (Eagle Pose)
How to do it
Shift the weight of the body to your left foot. With the exhalation bend your left knee slightly and place the right knee over it. Tuck your right foot behind your left ankle if possible. For more stability you can touch the toes of the right foot to the floor.
Then bend both elbows in front of you and place the right elbow underneath the left one. Place the palms together and turn the wrists to twist your forearms. If this position doesn’t work for your shoulders, place your palms and elbows together instead.
The arm position here is rather challenging for the shoulders. It actively stretches the upper back and the posterior (back) structures of the shoulders, while contracting the chest and anterior (front) structures of the shoulders. Not everybody will be able to do it, so placing the palms together and trying to pull the elbows toward each other is always a legitimate option. Be sure to spend adequate time preparing and compensating for this position
Breathing in the pose
Inhale: Lengthen all along the spine, imagine filling up the space between the shoulder blades. Keep the head in line with the spine.
Exhale: Gradually contract the abdomen and sink a bit deeper into the pose, at the same time lifting the elbows slightly without lifting the shoulders. Continue to breathe like that.
Pose adaptations
Palms and elbows together
Garudasana: Palms and elbows together works great for students who cannot interlace their forearms for whatever reason. It allows them to get the same stretch in the upper back.
Toe touch
Garudasana: Toe touch allows you to stabilize yourself while still working on balance. It helps build confidence and understanding of the pose.
Side steps with wing spread
Garudasana: Side Steps warms up the body, trains balance and prepares you to hold the pose.